We will spend some time showing you guys some "rehab" exercise to do to help you guys that are having nagging lower back stiffness during WODs & post-WOD...
It's pretty simple stuff, but you need to be diligent about doing it consistently before a WOD to get things firing right & a few times a week for a longer period of time for "rewiring" & strengthening purposes...
SKILL/SPEED:
Tall Snatch (Remember on this one you start standing then SHRUG yourself UNDER the bar)
2-2-2-2-2
* Work up to a moderate weight working on not arm pulling OR cheating with the hips
(15 Minutes)
POWER:
Power Snatch @ 85% of your one rep max
5 sets of 2 reps (Note the rep change, since we are getting heavy it's only 2 reps instead of 3)
* Warm Ups... 60% x3 Reps, 70% x2 reps, 80%x2 reps... 10 minutes to warm up *
(3:00 clock on your work sets for this one... 15 minutes total)
RECOVERY:
1000m Row, 800m Jog OR Jump Rope for 4 minutes... Then...
Partner Hip Stretch (Use a box)(2 mins a side)
Partner Single Leg Hamstring Stretch (1-2 mins per side)
Thick Band Stretch (All three overhead positions... 2 mins each)
* This will be ON YOUR OWN so don't slack off otherwise you're just asking to get hurt... TAKE CARE OF YOURSELF!!
POST ALL YOUR WEIGHTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
90#
140#, 145#, 150#
65#, 82#
Tall snatch- 65#
Power snatch- 82#
33#, 63#
Jill
45#
81#
105#
165#, 170#, 175#
Brendan
tall snatch-53#
Power snatch-
98# x 2 rnds
103# x 1 rnd
105# x 1 rnd
108# x 1 rnd
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