THURSDAY SHIFT 05/28/2020
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 Alternating Unweighted Lunges
6 Hang Dumbbell Snatch Right
6 Hang Dumbbell Snatch Left
4 Inchworms
Idea Weight for Men: Single 20-40# DB/KB
Idea Weight for Women: Single 12-20# DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
For this workout, you'll do 12 alt. lunges, 6 hang DB snatch on each arm, and 4 inchworms for 12 minutes!
The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you have trouble standing, try assisted lunges.
If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).
For the Hang DB Snatch, you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and repeat until 6 reps are complete. You will then do 6 reps on the other side.
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here, perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!
Keep the belly tight and avoid worming. Press back up to the top of the push up, then walk the hands back to the feet and stand.
If you need to take out the push up completely - that is fine. You may also sub a push up + 10 elevated shoulder taps for 1 inchworm.
10 shoulder taps = 5 on each side
FRONT RACK LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.
WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps