FRIDAY SHIFT 06/26/2020
7 Rounds
30 Seconds Jog, Row, Bike, Taps, Low Step Ups, Skip Overs
30 Seconds Single Arm Hang Dumbbell Snatch Left Arm
30 Seconds Single Arm Hang Dumbbell Snatch Right Arm
Idea weight for Men: Single 15-30# DB/KB
Idea weight for Women: Single 8-20# DB/KB
Score: Total Number of Single Arm Dumbbell Snatches for all 7 Rounds - Both Arms
Goal: 100-140 Reps
For this workout, each round is 1:30. You'll do 30 seconds of movement, then immediately transition into 30 seconds of hang DB snatches on your left arm, then the last 30 seconds of the round will be hang DB snatches on your right arm. You'll repeat this for 7 total rounds.
For the first part you will choose from a jog/run, row, bike, taps, low step ups, or skip overs.
For the single-arm Hang Dumbbell Snatches 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 30 seconds are up, then switch hands for the next 30 seconds.
If you can't go overhead right now, you can sub the hang snatches for Single Arm Hang Power Clean or go to a single arm KB/DB Swing!
RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
DB SNATCH/HANG 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 you might want to consider subbing Russian Kettlebell Swings