How to Warm Up Properly to Heavy Lifting
Saturday, 12/7/2013
Prehab:
Wall Extensions x10
Wall Squats x10
Handstand Holds x30″
Warm up:
400m Jog
-then-
1 round with Barbell of:
8 Bicep Curls
8 Close Grip Upright Rows
8 Front squats
8 Push Press
8 Good Mornings
8 Back Squats
Strength
15 min to establish a 1Rm of the ‘Bear Complex’:
Power Clean
Front Squat
Push Press
Back Squat
Push Press (from behind the neck)
Notes: This is done without putting the bar down. After the 1st push press, you will rack the bar to the Back Squat position and continue on from there. If you are limited by your pressing strength, sub push jerk in for push press. If you are not comfortable lowering the weight behind your neck, sub a front squat and push press for the last two movements.
Partner Conditioning
From the Port Town Throwdown Competition:
4 min ME Partner Lateral Burpees
-then-
10 min AMRAP:
10 KB Ground 2 Overhead (53/35)
10 Lateral Box Jump Overs (touch the top of the box)
-then-
2min ME Partner Lateral Burpees
Notes: For the Burpees, each set of partners can partition reps anyway they want. The standard is one partner will be laying on the ground while the other does a burpee and jumps over the partner to finish the rep.
Similar to Burpee over the barbell, the hips DO NOT need to extend at the top but the feet must leave the ground at the same time.
For the AMRAP, each partner must perform 5 reps each in order to move on to the following movement. This means partner 1 will do 5 Kbs, then partner 2 will do 5 kbs, then partner 1 will do 5 box jump, partner 2 will do 5 box jumps and then partner 1 will start on the kbs again for the entire time. There will be a KB in each hand and they can be either snatched or Cleaned and jerked overhead. Sub DBs if needed. Score is total burpees and amrap score.
Cool Down:
50 Partner Wall Ball sit ups
Banded IT Band/HS stretch x1min
Foam Roll T-spine x1-2 min
Over the past few months, we have spent much more time and emphasis on our group warm ups. Why? Because a good warm up is designed to help gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments, and mentally prepare you for your workout. Both helping to improve your performance and decrease your risk of injury. Our warm ups are not random, they are designed specifically for the movements to be performed in class that day.
To take it one step further, here is a great read on how to prepare yourself for heavier lifting…1 RM snatch, squat, etc. I have begun implementing them into my routines and really like the results thus far.
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