Events for December 2022

Friday, 2/26 – Daily Class
February 25, 2016
Saturday, 2/27 – Class
February 26, 2016

(NOTE: the following Prep & Mobility is meant to be done one day prior to Open 16.1;
for Friday’s daily class programming, see Friday 2/26 – Class”)

Warm-Up
1 round of
10 wrist rolls with open hands / direction
10 Reverse Hand Spider Lunges
10 forward arm circles
10 wrist rolls with fists / direction
10 Cross Body Spider Lunges (“dynamic pigeon stretch”)
10 backward arm circles
10 hanging scap retractions
20 squats
5 PVC dislocates

then,

2-3min/side of Single Leg Flexion with External Rotation
– half time w/ front foot flat & rear knee lifted as able (example photo);
– half time w/ front foot rolled to outside, rear knee lifted as able (example photo)

then,

2 rounds of
10 alt PVC OH Lunges
5 Push-Ups
5 Plank-to-Squat
5 Jump Squats
5 Kip Swings

RX’d Prep & Practice
1 x 4 Hang Clean Hi-Pulls + 6 Strict Press + 4 Alt OH Lunges (bar only); then,
1 x 2 Hang Power Cleans + 3 Push Press + 6 Alt OH Lunges (65/53); then,
3 x 1 Ground-to-Overhead + 8 Alt OH Lunges (95/63).

SCALED Prep & Practice
1 x 4 Hang Clean Hi-Pulls + 4 Alt Front Rack Lunges (15lb bar only); then,
1 x 3 Hang Power Cleans + 6 Alt Front Rack Lunges (35/25); then,
3 x 2 Power Clean + 8 Alt Front Rack Lunges (45/35).

Mobility

  • 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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