Friday & Saturday – 15.4 Prep & Mobility (non-class)

Warm-Up

2 round of
10 forward arm circles
8 lunge & twist (twist in the direction of the front knee)
6 wide stance squats (feet outside shoulder width)

then,

2 rounds of
10 backward arm circles
8 lunge & lean (lean laterally in the direction of the front knee)
6 squats (feet shoulder width)

then,

2 rounds of
10 cross chest arm swings (alternate which arm is over top each rep)
8 reverse hand spider lunges
6 narrow stance squats (feet hip width)

then,

2 rounds of
10 kip-to-hip bridge
8 pillar to plank
6 athletic burpees (plank-to-squat to squat-jump)

Prep & Practice

– – RX’d – –
3 x 2 Clean High Pull from floor + 2 Hang Power Clean + 1 Handstand Hold w/ Leg Drop (2/side)
– first set at 95/63, second set at 135/83, third set at 155/113

then,

3 x 1 Clean @ 185/125lbs + 2 Kipping HSPU

– – Scaled – –
3 x 3 Clean High Pull from floor + 3 Hang Power Clean + 3 Push Press
– first set at 75/53, second set at 95/63, third set at 115/73

Mobility

1. 2-3min/side Overhead Rib Mobilization w/ a lacrosse ball (Becoming a Supple Leopard, pp 242-243)
2. 2min/side of Shoulder Rotator Smash & Floss w/ a lacrosse ball (Becoming a Supple Leopard, p. 250-51)
3. 2min/side of Overhead Tissue Smash w/ a lacrosse ball (Becoming a Supple Leopard, p. 256)
4. 2min/side Barbell Shoulder Smash (BaSL, p. 266)
5. 90sec/side Overhead Band Distraction with ER Bias (BaSL, p. 258)
6. 90sec/side Band Distracted Super Front Rack {aka Standing Lat/Tri Stretch} (BaSL, p. 260 – may be done by standing on the band, or by attaching the band to an upright per BaSL photos)

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

* many thanks to Tex McQuilkin and Power Athlete for some awesome warm-up and prep suggestions for this (and previous) week’s CFDC pre-Open Workout prep workout!