28 January 2014

Homework.

 

Homework?

 

HOMEWORK?!?!

 

Now that I have your attention (and now that I have probably have scared half of you away) I would like to talk to all of you about something. What is that something you ask? Well, its mobility. Thats right, today we are talking about the daily 4-10 minutes of pain/pleasure that we force you to go through after our warm up. For the remainder of this week I challenge you to find an extra 10 minutes (a day) to work on your mobility. I have a feeling that after coming to class today you will wish that you had been working on it more for quite a while. 

 

What I have for you next is 3 videos that hopefully will be able to help you out:

 

1) Overhead Squat Help- This one is just under 3 minutes long and it includes some stuff that we have covered in class as well as a great mob that you can take care of from the comfort of your own home (or office or parking lot or church...)

 

2)Overhead Squat/Snatch Prep- This is the same story as the one above but includes some completely different mobilizations. You should be able to do a couple of these before/after class and you will be able to knock out a couple at home. Run time for this one is 5:30. 

 

3) Recovering Your Overhead Shoulders- If you ask "Mean" Jean C the 2nd mobility drill in this video (around the 1:20 mark) is one of the best! It is quickly becoming one of my go-to drills as well. Total run time for this one is just over 5 minutes total as well. 

 

If mobility is one of your limiting factors then please, please take a look at these. It will definitely pay HUGE dividends for you in the future. You can skip the first 15 minutes of Gilmore Girls or Pawn Stars to check these out. I honestly have no idea what you kids watch these days...

 

Here we go! 

 

For time-

 

500m Row

then

 

21-15-9

 Overhead Squat (RX is 1/2 of your bodyweight, curse all of those cookies from yesterday!)

Ring Dips

 

"10 minutes of mobility a day on your own, MINIMUM!"

-Yours Truly 

 


3 comments (Add your own)

1. Jody wrote:
You just throw in the row for kicks? Like, eh, row, why not?!

Tue, January 27, 2015 @ 9:26 PM

2. Kyle wrote:
Do you have a scale down there so we can make sure the Rx weight is correct? (cough Chad cough)

Wed, January 28, 2015 @ 11:59 AM

3. Chad wrote:
Wait, what? I've eaten a lot of salads this month so I gotta be like 165 tops..

Wed, January 28, 2015 @ 1:18 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am