If you haven’t already checked out the first two videos covering the ankles and hips check them out here: 1 & 2.

Part 3: Hamstrings

The hamstrings could have been lumped into the him video but even those with loose hips can also suffer from tight hamstrings. If the hammies are tight, it will effect the positioning of the pelvis at the bottom of the squat. The pelvic bones will be tilted downward which has a chain reaction up the spine and putting the whole position out of whack. So loosen them up too!

Part 4: Thoracic Spine

The t-spine gets a lot of abuse day in and day out. It is affected when you are hunched over your computer, looking at your phone, and when you sit all day long giving some people that hunchback look. Open that sucker up so that you can support some heavy ass weight overhead!

Part 5: Shoulders

You can have perfect mobility from the shoulders down but if you lack external rotation and flexion through the shoulder joint, your scapulas (shoulder blades) will never “stack” the correct way in the overhead squat position… or really any overhead position for that matter. Just think armpits open and biceps pointing up! Here are a few ways to achieve that position.

 

Mobility with RJ is back on this week at 6:00pm on Thursday!

——————–

Monday 1/18

A) Barbell cycling

2 sets for technique:

– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65

*Pause 1 sec in PC catch and 1 sec in jerk catch.

R2M

 

B) 2 sets for speed:

– 8 UB TnG power clean + push jerk @ same as A

R2M

 

C) Open workout 15.4 (click link for more details)

Complete as many reps as possible in 8 minutes of:

– 3 handstand push-ups

– 3 cleans

– 6 handstand push-ups

– 3 cleans

– 9 handstand push-ups

– 3 cleans

– 12 handstand push-ups

– 6 cleans

– 15 handstand push-ups

– 6 cleans

– 18 handstand push-ups

– 6 cleans

– 21 handstand push-ups

– 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.

 

D) 500m row for time

 

Tuesday 1/19

A) Pause front squats 4 sets x 4-5 reps @ 4111; R2-3M

*Use heavier weight than last week for all sets.

 

B) Three rounds for time of:

– 30 Overhead Walking Lunge Steps (45/25 lbs)

– 15 Pull-Ups

– 400 Meter Run

 

C) 2-3 rounds not for time:

– 15-20 reverse snow angels

– BB quad smash x 1 min/ side

 

Wednesday 1/20

A) EMOM x 15 min

1: 5-6 Unsupported seated strict BB press @ 2111

2: 6-8 Romanian deadlifts @ 20X1

3: 8-10 Supinated ring rows @2111

*Get as horizontal as possible on the ring rows while still going through full range of motion.

 

B) 5 sets:

Against a 2-minute running clock, complete…

– 250/200m row

– Ring dips x max reps

R2M between sets.

 

Thursday 1/21

A) E3MOM x 15 min

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 3-5 reps @ 85%

After every set complete 2-3 weighted pull-ups

 

B) EMOM x 15-18 min

1: 10-15 KB swings 70/53

2: 5-10 burpees 6”ish target

3: 10 BB front rack reverse lunges (115/75, 95/65)

 

Friday 1/22

A) E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch @ 75-85%

+

E2MOM x 8 min (4 sets)

– 1 squat snatch @ 85+%

 

B) 3 rounds not for time:

– 8 TGUPs 4/side AHAP

– 1 lap farmer carry AF&HAP

– 5-6 strict T2B @ 3111

– 10 DB curls

 

Saturday 1/23

8am – Masters CF

9am – CrossFit

10am – Level 2/Barbell