Friday 3/4 – 16.2 Prep & Mobility (non-class programming)

(NOTE: the following Prep & Mobility is meant to be done one day prior to Open 16.2;
for Friday’s daily class programming, see “Friday 3/4 – Daily Class“)

Warm-Up
2 rounds of
10 Spider Lunges with reach up (5/side)
10 Underhand Band Pull-Aparts (light band only)
10 Calf Raises/leg
10 Overhead Band Pull-Aparts (light band only)

then,

2min Death Stretch (AKA Couch Stretch)/side
– 1min with hands on floor, hips pressing down towards floor (hip flexor emphasis)
– 1min upright (quad emphasis)

then,

2 rounds of
10 Reverse Hand Spider Lunges (5/side)
10 Hanging Scap Retractions
10 Pause Squats (1-1000 count at bottom of each rep)
10 Band High Pull (example photo)

then,

1min/side of Super Front Rack Mobility (example photo)

RX’d Prep & Practice
1 x 3 Clean Extensions + 3 Hang Clean Hi-Pulls + 3 Front Squat + 6 Kip Swings;
– bar only
1 x 2 Clean Hi-Pull (from floor) + 2 Hang Power Clean + 2 Front Squat + 60 Single Skips;
– 75lbs/53lbs
1 x 2 Clean Hi-Pull (from floor) + 2 Hang Squat Clean + 6 Toes-to-Bar;
– 115/73
1 x 1 Clean Hi-Pull (from floor) + 1 Hang Squat Clean + 1 Squat Clean (from floor) + 20 Double Unders
– 135/85

SCALED Prep & Practice
1 x 3 Clean Extensions + 3 Hang Clean Hi-Pulls + 3 Front Squat + 6 Kip Swings;
– bar only (45lb bar / 15lb bar)
1 x 2 Clean Hi-Pull (from floor) + 2 Hang Power Clean + 2 Front Squat + 30 Single Skips;
– 65lbs/35lbs
1 x 2 Clean Hi-Pull (from floor) + 2 Hang Squat Clean + 6 Kipping Knee Raise;
– 75/45
1 x 1 Clean Hi-Pull (from floor) + 1 Hang Squat Clean + 1 Squat Clean (from floor) + 30 Single Skips
– 95/55

Mobility

• 2-3min Banded Wrist Distraction (Becoming a Suppler Leopard, p. 285); then,
• 1-2min/side forearm Lacrosse Ball Smash (Becoming a Supple Leopard, p. 284); then,
• 2-3min/side T-Spine Smash – Overhead Extension Bias (Becoming a Supple Leopard, p. 237); then,
• 2-3min/side Overhead Tissue Smash – Option 3 (Becoming a Supple Leopard, p. 257)

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