Friday, March 21 – Optional Mobility & Prep for Open Athletes

Warm-Up
2 rounds of
5 Hang Scap Retraction on the Rings
5 Superman
10 Scorpions

then,

2 rounds of
10 Spider Lunges w/ Reach-Up on Both Side
10 Cross-Body Spider Lunges (“Dynamic Pigeon Stretch”)
15 Hip-to-Wall

then,

2 rounds of
15 Squats
15 OH Band Pull-Aparts
20 Split Jacks (jumping jack but with feet going forwards and backwards)

Prep & Practice
5 x 2 Clean Hi-Pull + 3 Power Clean + 4 Thruster + 5 Wall Ball
– bar only for clean prep & thruster; wall ball = 14lb to 9’ target for ladies, 20lb to 10’ target for men

Mobility
2-3min Glute Smash (with foam roller or lacrosse ball; Becoming a Suppler Leopard, p. 300-301, or High Glute Smash, as on p. 302)
2-3min/side Band Distracted Hip Capsule Mobilization (Becoming a Suppler Leopard, p. 317)
2-3min/side Banded Classic Posterior Chain Mobilization (Becoming a Suppler Leopard, p. 354-55)
2-3min/side Overhead Tissue Smash, Option 1 or Option 2 (Becoming a Suppler Leopard, p. 255-56)