26 September 2014
Happy Friday 7VCF Family!
For all of you that came to the Box yesterday, awesome work with those pistol progressions! You guys really rocked it. I would suggest taking a few minutes a couple of times a week to go back through those and work on them at home. Don't forget about that hip and ankle mobility though. We showed all of you a few quick, simple mobilizations that you can hit at home whenever you are feeling tight (or whenever you have a couple of spare minutes. For todays Mobility Week segment, I would like to talk to you about shoulder mobility. I try to do at least 2 or 3 different shoulder mobilizations every day because improving your front rack or overhead positioning can pay HUGE dividends in the long run. Here is todays video:
Don't let the name scare you, these positions might be slightly uncomfortable at first but it will definitely pay off. If you have a lax ball at home, I would skip ahead to about 2:30 in the video and follow along from there. I can not stress enough how important it is to work on your mobility on a daily basis, especially shoulder mobility.
Today we will be taking lots of time during class to work on some explosive power. The movement is one of everybodys favorites so you don't want to miss out! I am talking about Hang Power Cleans. This is one of the more simple versions of the Clean that will allow us to diagnose any issues that you have with this movement. We will be practicing with some light weight and then you will have 4 attempts to find your 3 rep max. The HOOK GRIP will be your best friend here so do your best to get used to utilizing that technique.
WOD- 3 Rounds for time
15 Hang Power Cleans 135/95
15 OTB Burpees
Train smart. Hit it hard. Leave victorious!
Posted on Thu, September 25, 2014