Friday, February 28 – Optional Mobility & Prep for Open Athletes

Warm-Up
2 rounds of
5 PVC Dislocates,
10 PVC OHS Squats,
5 Dive Bomber Push-Ups,
10 Spider Lunges,
100 Single Skips with the jump rope

Snatch Practice & Prep
2 x 2 reps of Pause Snatch Extensions (Pause just below the knees, then just above the knees, then just below the hips, then stand)

Then,

3 x 3 Hang Snatch Hi-Pulls

Then,

2 x 4 Power Snatch

– use only the bar for the first 4 sets, and then light weight for the last two sets (using the working weight for 14.1 if possible: 55lb for ladies, 75lb for guys); concentrate on perfect form and technique, utilizing the hips to move the bar faster!

Mobility
2min/side of Anterior Compartment Smash w/ a lacrosse ball (Becoming a Supple Leopard, p. 264-65);
2min/side of Shoulder Rotator Smash & Floss w/ a lacrosse ball (Becoming a Supple Leopard, p. 250-51);
2-3min of T-Spine Smash w/ Overhead Extension Bias (Becoming a Supple Leopard, p. 238-39);
3min/side Barbell Calf Smash (Becoming a Supple Leopard, p. 379)

– NOTE: the gym’s copy of the mobility book, Becoming a Supple Leopard by Kelly Starrett, can be found in one of the top cubbies furthest to the left; please be sure to put it back after you have used it for reference so that others may know where to find it