Friday, 3/6 – Regular Class
March 6, 2015
Saturday, 3/7
March 7, 2015

1 round of
5 wrist rolls w/ fists/direction
10 forward arm circles
5 wrist rolls w/ fingers spread/direction
10 backward arm circles
5 wrist rolls w/ claws/direction,
10 Fist to Fingers Spread with Arms Overhead*
20 Cross Chest Arm Swings (alternate which arm is overtop each rep)**


2 rounds of
10 Reverse Hand Spider Lunges
10 Overhead Band Pull Aparts (light weight band)
10 Cross Body Spider Lunges (“dynamic pigeon stretch”)
10 Underhand Band Pull Aparts (light weight band)


1 round of
5 PVC Dislocates
10 PVC OHS Squats
5 Plank-to-Squat
10 Jump Squats

* raise your arms overhead and squeeze and open your fingers 10 to 20 times
** swing your arms out wide and then across your chest, alternating one arm over the other

Prep & Practice
3 x 1 Snatch + 3 Pause OHS + 1 Clean-to-OHS Setup*** + 3 Pause OHS + 6 Kip-to-Hip Bridge
perform all sets at weight prescribed for the scaling option you will use for the workout

*** (1) clean the bar; (2) partially push press the bar, raising it just high enough to move it behind your head and onto your shoulders; (3) widen your hands to your snatch/OHS position; (4) keeping the hands wide, push press the bar from your shoulders into the overhead position so that you are ready to begin the OHS;

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)
1-2min Banded Wrist Distraction (Becoming a Supple Leopard, p. 285)

–for reference purposes, a copy of Kelly Starrett’s “Becoming a Supple Leopard” may be found at both gyms.

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