160308 Tuesday – Mobility Clinic this Thursday
- 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
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.
Metabolic Conditioning: “Red Packard”
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