1/23 Mobility Monday & Happy Birthday Anna!

It's Mobility Monday and today we will open our hips to prepare us to squat heavy and deep. Squatting is our most functional movement and is the foundation of many other movements, wall balls, thrusters, and ball slams. Squatting under load makes us stronger for box jumps, rowing, and running. Squatting heavy makes our muscles, bones, ligaments and tendons stronger. Squatting heavy develops mental toughness.  
Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.

Level I

1. 30 sec tuck hang from bar
2. ​5 downward dog handstand pushups (HSPU)
3. 10 second ring support hold
4. 5 pistols each leg with a box

Level II

1. 30 sec tuck hold on parallettes
2. 3 strict partial range of motion (ROM) HSPU
3. 10 second dip support hold 
4. ​5 pistols each leg with bands

Level III

1. 30 sec L hold on parallettes
2. 3-5 strict full ROM HSPU
3. 3-5 strict ring dips
4. 5 pistols each leg

then,
10-5-3-1-1-1-3-5-10 
Reps for load of:
​Back Squat 
Today is a heavy day. We are working strength, flexibility, stamina, and power. As you warm up for these sets, consider using the following percentages of your 1RM for the workout 50%-60%-70%-80%-90%-85%-75%-65%-55%. If you have not yet established a 1 rep max, consider establishing one today. Good luck!
​Compare to Nov 10, 2016

Happy Birthday Anna!

We hope your special day is filled with love, laughter and a heavy barbell:-)