Friday 3/11 – 16.3 Prep & Mobility (non-class programming)

(NOTE: the following Prep & Mobility is meant to be done one day prior to Open 16.3;
for Friday’s daily class programming, see “Friday 3/11 – Daily Class“)

Warm-Up
1 round of
5 wrist circles w/ fists/direction,
5 wrist circles w/ fingers spread/direction,
5 wrist circles w/ claws/direction,
15 Finger Extensions with Arms Overhead*,

then,

1-2min/arm Forearm smash with knee/shin (video demo HERE: https://youtu.be/CC_0bViBqu0)

then,

2 rounds of
10 Spider Lunges with reach up (5/side)
10 Hip Bridge
10 Underhand Band Pull-Aparts (light band only)
10 Overhead Band Pull-Aparts (light band only)

then,

1-2min/arm Forearm Extensor smash with lacrosse ball (video demo HERE: https://youtu.be/z6s05Iyn2e8)

then,

2 rounds of
10 Reverse Hand Spider Lunges (5/side)
5 Hollow Rocks (or Hollow-Ups)
10 Hanging Scap Retractions
5 PVC or Band Dislocates

RX’d Prep & Practice
1 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull (bar) + 3 Kip Swings + 3 Kip-to-Hip Bridge;
1 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull (45/65) + 3 Kip Swings + 3 Kip-to-Hip Bridge;
2 x 3 Power Snatch (55/75) + 3 Kip Swings + 3 Kip to Hip Bridge

SCALED Prep & Practice
1 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull (15lb training bar) + 3 Bent-Over Barbell Rows (bar touches chest each time; focus on pinching the shoulder blades)
1 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull (25/35) + 3 Bent-Over Barbell Rows;
2 x 3 Power Snatch (35/45) + 3 Bent-Over Barbell Rows

Mobility

• 2-3min Banded Wrist Distraction (Becoming a Suppler Leopard, p. 285); 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.

• Optional/Additional: check out THIS VIDEO of a voodoo floss + band distracted forearm mobility exercise from Marchent Method
  • video html = https://youtu.be/cAs5TSEa34U