FRIDAY SHIFT 07/03/2020
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
4 Single Arm Hang Dumbbell Snatches Right
4 Single Arm Hang Dumbbell Snatches Left
8 Single Dumbbell Step Ups
Idea weight for Men: Single 20-40# DB/KB
Idea weight for Women: Single 12-25# DB/KB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout, you'll do 4 hang dumbbell snatches on one arm then 4 on the other before moving on to 8 single dumbbell step ups until 10 rounds total are complete!
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 for 4 total reps then switch to the other arm for another 4 reps.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.
Hold the dumbbell or kettlebell at your chest. Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.
If you need to, you can do these unweighted. You can also sub with goblet lunges or unweighted lunges.
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
DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat