Thursday 01/04/2018

03 Jan

3-Position Squat Clean Build to a Heavy Complex 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) PureFit: 3 Rounds 10 Ring Rows 10 Farmer Carry with KB 10 Med ball cleans (light) 10 Mountain Climbers Mobility WOD:

  1. Anterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big and 5th toe. 1-2 minutes each side. This is best done before squat cleans t0 improve squat position
  2. Triple Bully - stand in front of pull-up rack. Place left arm behind your back on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward.  Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder

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