Mobility and Movement Screening

Saturday February 8

Prehab:

Foam Roll T-spine
Super Rack Stretch
Calf stretching on plate (bend and extend the knee)

Warm up:

Run 400m

-then 2 rounds of:

Goblet Squats x12
Walking Lunges with KB in front rack position x12 steps
KBS x12

Strength: 

5×3 Front Squats- Rest 90 seconds

 Notes:   These should feel smooth and fast.  Pick a load (roughly 80% of your 3RM) and focus on maintaining perfect form.

 Partner Conditioning:

 Teams of 2, one working at a time:

 As many reps as possible in 5 minutes of:

KB Snatch (53/35)

 -then-

 AMRAP 15:

As many rounds as possible:

20 Hand release Push ups
50 Double-Unders
10 Front Squats 155/105#
10 Wall walks
10 Front Squats
50 Double-Unders
20 Hand release push ups

As many reps as possible in 5 minutes of:

KB Snatch 

Score is KB snatches and rounds completed.

This is one continuous piece, try to partner up with someone of a similar ability to use one set of weights.  For the KB snatches, there are no rules about alternating hands and you do not need to touch the ground between reps.  Racks will not be used for the squats.  The sub for DU’s will be parallette jump overs.

Cool Down:

20-15-10
GHD Hip Extensions
GHD Sit Ups

This weekend me and Lindsay are down in Garden Grove taking a seminar on FMS (functional movement systems), the same system that was recently mentioned in a New York Times article regarding Stanford’s strength and conditioning coach, and how by using FMS, he has completely revolutionized athletic development. We hope to adopt the same principles to screen our athletes at Paradiso using standardized testing specific to each athlete, giving us a blue print on the exact strengths and weakness of each athlete. This way we can help prevent injury and improve performance. I am personally very excited to get this going because once again, this gives us another tool that sets us apart from other gyms in SoCal, nationally, and internationally. More details soon to come!