Ok guys week 3 is almost up and we're coming towards the end of our first 4 week cycle. Your positions in the deadlift and squat are already improving but we want to get better! So what I have here is more mobility work for you strength cats to do.
I have a pre-squat vid which I want you guys to do before any squat session that comes up. So it needs to be done before every Friday squat session if you can get in on time, it works on opening up the hip, ankle, knee and improving mobility in the bottom position. It requires no equipment so find a space and get your stretch on.
Pre-squat - To be done on Fridays
Next is a pre-deadlift vid and like the squat I'd like it do be done before our deadlift sessions if you can, this one works on hitting the high part of the hamstrings with some Contract/Relax PNF stretching. It's aimed at improving the start position.
Pre-deadlift - To be done on Tuesdays
The videos I put up last week have now been relagated to days where we are not squatting or deadlifting but don't forget about them as they're still important to do.
See you in the gym,
Awesome work from the Oly club last week! It was a tough week breaking down both the snatch and clean into their respective above knee and floor positions as well as working hard on the 3rd/final pull. Keep up the good work guys :)
Homework - to be completed on an alternative day to Oly club.
Alright guys homework time!!
The links below are videos from Kelly Starretts mobility wod. The first one is about loosening up the hip and is aimed at improving the bottom of the squat.
The second is actual prep for the deadlift. But don't think that you only have to do this on deadlift days...anyone that needs to improve their position in the deadlift (Which is most of us) should do this every day until improvements are such that you have a rock solid starting position.
If we can do these before each corresponding day of lifting that would be great but ideally as often as possible. Even both on the same day if you have time.
Not only do we want to get you stronger throughout the 8 weeks but we also want to improve your mobility and positions for each of these movements.