Friday, 3/25 – 16.5 Prep & Mobility (non-class programming)

(NOTE: the following Prep & Mobility is meant to be done one day prior to Open 16.4;
for Friday’s daily class programming, see Friday 3/25 – Daily Class)

Warm-Up
2 rounds of
12 Squats
8 Dolphin Push-Ups
10 Reverse Hand Spider Lunges
6 Alt-T Push-Ups
10 Rolling Split straddles
4 Plyo Push-Ups (push-up explosively enough to lift the hands slightly off the floor at the top)

then,

90sec/side Death Stretch (45sec with hands on floor + 45 sec upright); then,
1 min Squat w/ Barbell on Knees (shift weight from side to side, back and forth, to mobilize the ankles); then,
1min/side Super Front Rack (Becoming a Supple Leopard, p. 260); and,
1 min Squat w/ Barbell on Knees

then,

1 round of
12 Squats
8 Dolphin Push-Ups
10 Reverse Hand Spider Lunges
6 Alt-T Push-Ups
10 Rolling Split straddles
4 Plyo Push-Ups

RX’d Prep & Practice

• 1 x 5 Front Squat + 5 Strict Press (45# bar/33# bar);
• 1 x 5 Plank to Squat;
• 1 x 3 Front Squat + 3 Push Press + 3 Thruster (75/53);
• 1 x 4 Jump Squats;
• 1 x 2 Front Squat + 2 Push Press + 2 Thruster (95/63);
• 1 x 3 Bar Facing Burpees

Scaled Prep & Practice

• 1 x 5 Front Squat + 5 Strict Press (45# bar/33# bar);
• 1 x 5 Plank to Squat;
• 1 x 3 Front Squat + 3 Push Press + 3 Thruster (75/53);
• 1 x 4 Jump Squats;
• 1 x 2 Front Squat + 2 Push Press + 2 Thruster (95/63);
• 1 x 3 Bar Facing Burpees

Additional Mobility
2-3min Glute Smash (with foam roller or lacrosse ball; Becoming a Supple Leopard, p. 300-301, or High Glute Smash, as on p. 302)
2-3min/side Band Distracted Hip Capsule Mobilization (Becoming a Supple Leopard, p. 317)
2-3min/side Banded Classic Posterior Chain Mobilization (Becoming a Supple Leopard, p. 354-55)
2-3min/side Overhead Tissue Smash, Option 1 or Option 2 (Becoming a Supple Leopard, p. 255-56)