12/12 Mobility Monday

Today's Mobility Monday video explores range of motion in the hips and back (also known as the posterior chain.) What is normal range of motion? Watch the video! Try the test the KStar demonstrates. Ask your coach to watch you. Do you loose your braced core when you hip hinge forward? Do you round our back? Do you overextend? All of these movement faults will eventually catch up with you. 
Today's Workout 
​Gymnastics Pressing Progressions - 3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.

Level I

1. ​5 downward dog handstand pushups (HSPU)
2. 10 second ring support hold
3. 5 pistols each leg with a box

Level II

1. 3 strict partial range of motion (ROM) HSPU
2. 10 second dip support hold 
3. ​5 pistols each leg with bands

Level III

1. 3 strict full ROM HSPU
2. 3 strict ring dips
3. 5 pistols each leg

then,
​3 rounds of:
10 Deadlifts 275/185 lbs
50 Double Unders
Today's workout is heavy and fast. Aim to complete this workout in less than 8 mins. Ideally is should take you less than 6 minutes. Scale the weight and double unders so you can move quickly. Choose a deadlift weight that you can do unbroken or in two sets of 5 reps. We are working our two aneraobic systems and pushing into our aerobic zone just a bit. This workout develops stamina, power, speed, coordination and balance. Good luck!
If you do this workout as Rx'd it will count toward your BTWB Heavy fitness level.
Compare to June 8, 2015