Events for December 2022

Thursday, March 6
March 5, 2014
Friday, March 7 – Class
March 6, 2014

Warm-Up
2 rounds of
10 PVC Dislocates,
10 PVC OHS Squats,
10 OH Band Pull Aparts,
10 Spider Lunges with Reach Up on Both Sides,
10 Superman
10 Scorpions

OHS Practice & Prep

OPTION A
If the weight for the OHS (M=95lb; W=63lb) is ~70% or more of your snatch, then complete 5 sets of the following Clean to OHS Position progression:

First, clean the bar;
Second, partially push press the bar, raising it just high enough to move it behind your head and onto your shoulders;
Third, widen your hands to your snatch/OHS position;
Fourth, keeping the hands wide, push press the bar from your shoulders into the overhead position so that you are ready to begin the OHS;
Fifth, drop the bar – do NOT squat the weight, this drill is simply to prepare you for getting the bar into the OHS position

OPTION B
If the weight for the OHS (M=95lb; W=63lb) is less than 70% of your snatch, then complete 5 sets of 3 Pause OHS, snatching the bar into position and pausing for a full 2-1000 count at the bottom of each rep

Mobility
3min Foam Roll the back (T-Spine Smash Extension AND T-Spine Smash Side-to-Side, Becoming a Supple Leopard, pp 232-33)
2-3min/side Overhead Rib Mobilization w/ a lacrosse ball (Becoming a Supple Leopard, pp 242-243)
2min/side of Shoulder Rotator Smash & Floss w/ a lacrosse ball (Becoming a Supple Leopard, p. 250-51)
2min/side of Overhead Tissue Smash w/ a lacrosse ball (Becoming a Supple Leopard, p. 256)
90sec/side of Super Front Rack stretch (Becoming a Suppler Leopard, p. 260)

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

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