FRIDAY 04/01/2022
It's the first day of Project April!! Today's Program A or SHIFT workout will count toward your Project April Badge in the Trophy Case!!
PROGRAM A
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
8 Double Dumbbell Hang Power Snatch
10 Alternating Shoulder Rack Lunge
Rest 1 Minute Between Sets
Suggestions
Men: 30-40# DBs
Women: 15-25# DBs
Extra Challenge
Men/Women: Increase Reps to 10/12
Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time
Goal: 3:00-4:30
Coaches Notes
To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.
For the first couple rounds, you may be able to go right into the shoulder racked lunges from the hang snatches. After that, consider doing 7 hang power snatches, take a short break, then hit the 8th rep and lower to the shoulders for the lunges.
If you aren't comfortable with the hang double dumbbell snatch, go with 12 alternating hang snatches instead.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM B
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
8 Barbell Hang Power Snatch
10 Alternating Barbell Front Rack Lunge
Rest 1 Minute Between Sets
Suggestions
Men: 75#
Women: 55#
Extra Challenge
Men: 95-115#
Women: 65-75#
Score:
Set 1 Total Time
Set 2 Total TIme
Set 3 Total Time
Goal: 3:00-4:30
Coaches Notes
To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.
Choose a load based on the hang power snatches. Go with something that you can go unbroken for the first couple rounds of each set at least. After that, you should be able to take one short break and still be on pace.
Dig deep on the front rack lunges and see if you can go unbroken every time. Even if that means taking an extra breath or two before you pick up the bar again after the snatches.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
PROGRAM C
WARM UP
WORKOUT
3 Sets
Each Set is 4 Rounds
8 Sandbag Hang to Overhead
10 Alternating Sandbag Front Rack Lunge
Rest 1 Minute Between Sets
Suggestions
Men: 50-70# Sandbag
Women: 25-45# Sandbag
Extra Challenge
Men/Women: Increase Reps to 10/12
Score:
Set 1 Total Time
Set 2 Total Time
Set 3 Total Time
Goal: 3:00-4:30
Coaches Notes
To hit the goal for each set, you'll need to set yourself up for about :45-1:10 per round. Movements should pretty much be unbroken.
Make sure you keep your belly tight and chest up in the set up for each rep of the hang to overhead. If you 'turn off' and just ride the bag down from overhead, your back will definitely be feeling it, so focus on control.
Keep the elbows high on the front rack lunges. Lead with the elbows coming up out of each lunge.
Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!
DB Snatch
If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Lunge/Weighted Lunge
If you're managing pubic symphysis or SI joint pain try focus on keeping your pelvis neutral and your hips level. Adjusting how your breathe, your posture, and where you're holding tension in your body throughout the movement may help as well. If you feel like you need or want to customize further but still want to practice, you can try less reps, less range of motion, or stepping laterally onto something. Some other options for customizing are goblet squat, glute bridge, or split squats. Please visit the Mama Modifications Movement Library for more options and demonstrations.