TUESDAY SHIFT 09/29/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: SI JOINT RELEASE, QUADS/IT BAND
8 Rounds
10 Dumbbell Hang Power Snatch (R)
10 Dumbbell Hang Power Snatch (L)
1 Min Jog/Run, Bike, Row, Taps, Single Unders
Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB
Score: Total Time
Goal: 16 Min or Less
For this workout, you'll do 10 hang power snatches on one arm then 10 reps on the other arm, followed by 1 minute of movement. You'll repeat this cycle for a total of 8 rounds.
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 and repeat 9 more times. Switch hands and complete another 10 reps. Both sets of 10 should be completed within a minute!
For the last part, you will choose from a jog/run, row, bike, taps or single unders (jump rope).
If running or jumping is not an option, you may also sub low step ups.
DB 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 sub shoulder height KB SWINGS.
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.