MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Trap Mash (Lacrosse Ball) - 2:00 Total
With a locked our elbow, raise the arm overhead striving to keep the bicep as close to the ear as possible. Seek our right spots, moving the bar slightly around.
Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.
Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
ACTIVATION
STRENGTH - SNATCH
A)
Sets 1-4: 1 Hang Power Snatch + 1 High Hang Power Snatch + 1 OHS
Sets 5-8: 1 Squat Snatch + 1 Hang Squat Snatch
Sets 9-12: 1 Squat Snatch
C)
Front Squat - EMOM for 10 Min @50-60%: 1 Rep of 5 Sec yielding Iso metric + 1 sec hold at bottom
CONDITIONING
4 Rounds: Do a round every 4-5 min
25 GHD SU
15 ring push ups
5 Stone Lap to Chest