Thursday 5.11.2023

May 10

Coach’s Notes: Loaded Mobility

Along with our Front Squat work today, you’ll be completing some sets of a Cross-Bench Dumbbell Pullover. This movement mimics the loaded arch position that we see in a kip swing (such as in the Toes to Bar), and is intended to help you get a few extra degrees of extension in that overhead position.

It’s important here that we work to get the arms as far back as we can, creating separation between our triceps and our lats. Allow the hips to drop, and you should feel a big stretch through the front of your body. From there, we want to actively use our lats to bring the dumbbell back forward. As we do this, bring the hips back up to finish in a glute bridge position.

Check out the breakdown video below, and consider throwing these into your warm-up any time you might need to prep for overhead movement. If keeping the arms straight is uncomfortable, bend the elbows so that you feel the proper stretch we are looking for.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Front Squat x 6 reps @21X1
Rest 2 minutes

*Ensure you pause for 1 second at the bottom of each and every rep. Build to an RPE of 8-9/10 for your last set.
*Between your working sets, complete 8-12 Cross-Bench Dumbbell Pullovers at a light to moderate weight.

B. In teams of two, with one partner working at a time, complete three rounds for time of:
40/30 Calorie Echo Bike
30 Toes to Bar or Strict Hanging Knee Tucks
20 Front-Racked Alternating Reverse Lunges (155/103 lb — this is aggressive, but it’s what we RX’d last time!)

*Compare to 2.12.2019

C. Two sets of:
Couch Stretch x 30-40 seconds each side
Rest as needed between legs