Strength and Conditioning. Two goals this week, listed in priority:
- For at least 2 of the 3 movements (BS, FS, OHS), complete a 5 x 5 at (60% of 1RM, or about 70-75% of your 3RM). Shoot for impeccable form...resist the temptation to go heavier. Warm up and get your working sets in at the recommended weight, add load in small increments only. LAST SET (#5) of each is a Max Rep set...perform as many unbroken reps as possible without sacrificing form. (recommend Mon/Tue pre-WOD, make-ups on Friday).
- Perform the following WOD, either off-schedule or in place of the IMCF WOD (recommended day is Thursday):
Run 400 m, 30 Back Squats (95/65)Mobility Focus. First, 2 quick diagnostic tests to better understand your areas that need work:
Run 400 m, 20 Front Squats (95/65)
Run 400 m, 10 Overhead Squats (95/65)
- "Is it your Ankles or Hips?" - get low and figure out if it your ankles giving you fits at the bottom of your squat position. If not, shift extra emphasis to your hips and posterior chain.
- "Is it your Shoulders?" - many of us have trouble maintaining an upright torso in the OHS. If you've got the shoulder ROM at the top, you'll still have it at the bottom.
- "Improving the Bottom Position of The Squat" - Two techniques in the vid (wall and band slingshot squat stretches) to help develop ROM and improve position.
- "Pre-Squat Hip Opener Mob-Rx" - Then, get back to basics. Use the cool stuff Meg shared at the clinic, and work in some of K-Star's recommendations from the vid.
Technique & Skill Work. Use your cooldown time to work some drills that will help your FS/OHS.
- Handstand Holds. Freestanding or against the wall. Great transfer on wrist mobility (FS rack), core strength and balance, and shoulder strength and position (OHS).
- Snatch Balance. Exercises bottom and overhead positions while improving your comfort getting under the bar. Light work with a pipe or empty bar, or if you are comfortable with the movement get some reps at medium weight. Longer, informative vid with Burgener here.