Mobility (10-12min )
Athletes are encouraged work through the following combination of mobility exercises to help them prepare for this week’s Open Gym progression:
Overhead Squat (“OHS”) Progression (15-20min practice)
Start at Step 1, and work as far through the following steps as possible.
Step 1 = 15 OHS w/ PVC Pipe to MedBall
– perform an OHS holding a PVC and squatting down to a medball
– do not progress unless all reps are below parallel AND the PVC remains overhead
Step 2 = 10 OHS w/ PVC against the wall
– place a two 2.5lb change plates against the base of the wall, no wider than shoulder width, and then perform an OHS with your toes touching the outer edge of the plates
– do not progress unless all reps are below parallel AND the PVC does not make contact with the wall
Step 3 = 10 OHS w/ Barbell to MedBall (M @ 45lb bar, W @ 33lb bar)
– do not progress unless all reps are below parallel AND the bar remains overhead
Step 4 = 5 x 1 OHS to Snatch Squat Press w/ Barbell
– perform an OHS with the bar, hold at the bottom, lower the bar to the shoulders, press the bar back up overhead, and then stand up with the bar in the overhead position
– do not progress unless all reps are below parallel and the arms completely lock out while in the squat position
Step 5 = 3 reps for max weight of Snatch Squat Press (AKA Press in Snatch, Snatch Sotts Press)
– with the bar on your back and a snatch grip on the bar, squat down, and then, without bouncing, press the bar into the overhead position for 3 reps, performing an OHS to stand up on the last rep.
– add weight as able