TUESDAY SHIFT 09/08/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SI JOINT RELEASE
6 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders
8 Dumbbell Hang Power Snatch, R
8 Dumbbell Hang Power Snatch, L
Score: Total Time
Goal: 13 Min or Less
For this workout, you'll choose one of the listed options and move for 1 minute, then move onto 8 hang power snatches on your right arm then 8 reps on your left arm, then repeat that cycle for 5 more rounds!
For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). If jumping or skipping is not an option right now, you may sub low step ups!
For the DB Hang Power 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 to set up for the next rep.
Complete all 8 reps on one side before moving onto the other! Both sides should take no longer than 1 minute! If you're having trouble, lessen the weight or lower the reps to 6 and 6!
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 overhead right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings.