160308 Tuesday – Mobility Clinic this Thursday

After the 16.3 Open Announcement stick around for Trevor’s Mobility Clinic on Thursday March 10th 6:00 – 7:00pm.
Dr. Trevor Bachmeyer, founder of SmashWerx online ART & mobility recovery system, will help your body recover faster from your last workout and prepare for your next workout.
You’re going to be doing work and learning:
  • Hip tension release techniques to improve range of motion for squat movements
  • Shoulder mobility & stability drills for better overhead positions.
  • Wrist & ankle flexibility skills to reduce stress & pain
  • Back strengthening & tension release exercises
Come spend an hour with Dr. Trevor and get your mob on!
YouTube Preview Image

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: None

Strength: 7×1 Push Press – 7 of 14 (7 sets of 1 reps, same weight across, approximately 85% of max). Instructional Video Here.

Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Red Packard”

For Time

15 ‘high’ box jumps (Performance: 30”, Athletic*: 24”, Health: 20”)

10 squat snatches –power snatch to OHS is acceptable- (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

15 clean and jerks (same)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 5 – 9 minutes (10 min time cap). Scale up: 36/30″ Box

Log your results online by clicking here.

Compare to: July 20, 2015

Coaching Tips: This is a great workout to experiment with using the higher box (than what you might use in a longer metcon.) DO NOT ‘rebound’ the box jumps! The squat snatches can be power snatch to an overhead squat if you wish. Either way, make sure you are going below parallel. If the OHS is your nemesis, go lighter on this part and then add weight for the clean and jerks.

Optional ‘Cash Out’:  1 min plank, 1 min double unders, 3 rounds

Recent Posts