Friday & Saturday – 15.5 Prep and Mobility (non-class)

Warm-Up
2 rounds of
10 Samson Lunges (5/side)
10 Pillar to Plank
10 Scorpion
10 Alternating Single Leg Hip Bridge (5/side)

then,

2 rounds of
20 Jumping Jacks
4 Push-Up to Side Star (Alt-T push-up, but lift the top leg in the side plank position)
20 Mtn Climbers (20/side)
4 Explosive Push-Ups (explosively drive away from the floor so that the hands lift off slightly at the top)

then,

2 rounds of
5 Band Dislocates
10 Reverse Hand Spider Lunges
5 Underhand Band Pull-Aparts (palms face up)
10 Cross-Body Spider Lunges (“Dynamic Pigeon”)

then, repeat

2 rounds of
20 Jumping Jacks
4 Push-Ups to Side Star (Alt-T push-up, but lift the top leg in the side plank position)
20 Mtn Climbers (20/side)
4 Explosive Push-Ups (explosively drive away from the floor so that the hands lift off slightly at the top)

Prep & Practice
3 x 4 reps of a “4-1000 count” thruster
– 1st set with bar only; 2nd set with middle weight (between bar & working weight); 3rd set at working weight;
– each thruster should be a smooth, seamless movement but paced so that each of the four parts of the thruster (the squat down, the squat up, the press up, and the press lower) is measured to on one beat of the four-one-thousand count;
– the goal is to tempo out the thruster, rather than be wild and uncontrolled

Mobility

1. 2min/side High Glute Smash and Floss (Becoming a Supple Leopard, p. 302)
2. 2min/side Side Hip Smash (Becoming a Supple Leopard, p. 303)
3. 3-5min/side Quad Smash w/ foam roller (BaSL, p.325) /OR/ w/ barbell (BaSL, p. 326)
4. 2min/side Couch Stretch (AKA Death Stretch) – 1min with hands on the floor + 1min upright
5. 2min/side Overhead Tissue Smash, Option 1 or Option 2 (Becoming a Suppler Leopard, p. 255-56)
6. 2min/side Triceps Smash – Alternate Options w/ bar or ball (BaSL, p. 277)
7. 1-2min/side Super Front Rack (BaSL, p. 260)

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