SAS & Switches

Updated: Jul 21, 2020

Warm-up:

400 m Run/Row

Lunge Twists

20 Squats

1:00 Plank Arm Circles


Then warm-up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form, and find AHAP

3 X 3 X 3

Main Set:

3 X 3 X 3 X 3 X 3 AHAP SAS

After each set (3 reps R and 3 reps L) Complete one burnout set of Lunge Switches

Rest 3-5 minutes before beginning another set of SAS.

@Home - You may complete 5 Sets of 5-8 reps, per side, with lighter weight. Or whatever weight you have available.


*Experiment with DBs, KBs, and Barbells

*In lieu of lunge switches, step back lunges may be completed

Less than 1 Month with Community Fit:

Complete the workout with lighter weight and no more than 10 Lunges each round (R+L=2)

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose

Post weights achieved per side and number of lunge switches completed, per round, to comments.






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