Pre Mobility Session #2 (videos at bottom of post)

A. Lunge Flow
B. Thoracic Flow
C. Hip - Flexion

Session #2 – Conditioning (SPP)

A. Nasty girls V2
3 rounds for time of:
50 Pistols, alternating
7 Muscle ups
10 hang power cleans @ 80/52.5kg (175/115lbs)

Time cap. 12 minutes

You can compare your results to times from 2014 CFG Regionals here (choose 2014 Regionals on filters).

Part B optional depending on daily readiness and overall recovery

B. For time
100 Double unders
25 Two-arm dumbbell ground-to-overhead @ 20/15kg (45/35lbs)
75 Double unders
20 Two-arm dumbbell ground-to-overhead @ 20/15kg (45/35lbs)
50 Double unders
15 Two-arm dumbbell ground-to-overhead @ 20/15kg (45/35lbs)

Time cap. 10 minutes

Notes. DB GTOH recommended to do as two arm snatches from between legs, not clean and STOH (Shoulder to overhead)

Focus.
- Part A, Steady through pistols, aim for unbroken MUs, break HPC to two (2) sets as needed
- Part B, focus on posture (Tall, neutral spine) on both movements. DUs as relaxed as possible, minimise transitions between movements
- Best movement possible as always

PART A

Movement Cues.

Pistols → “hips back” (load hips first before the knee), “hips up, chest up” (lifting hips up first from bottom allows for more hamstring engagement, allowing you to not only fatigue the front of thighs), “control” (keep knee tracking over toes, don’t allow for collapse in, scale movement if needed)

Muscle ups → “Delay the arms” (the use hips/timing), “eyes up” (To bring you higher on the pull), “nose to toes” (for faster transition to top of rings after the pull), “Relax” (to avoid early arm pull), “toes...hips..arms..heels to butt” (to remind of the sequence of movement for the kip)

Hang power clean → “Bounce” (“Quad clean”, keeping upright trunk and bouncing from thighs with moderate weight like this can be faster and saves your lower back), “Elbows” (fast elbows around the bar make for better receiving position), “Heels” (stand through heels/keep weight back, going to toes is slow and fatiguing)

Optimising.

Pistols → Pistols to a box → High box step up 30/24” (25 reps / round) → Reverse lunges
Muscle ups → Jumping MU → MU transitions → Feet elevated Ring row + Ring dip (7 + 7 reps)
Hang Power Clean → Reduce load → 70/47.5kg (155/105lbs) → 60/40kg (135/95lbs) → 52.5/35kg (115/75lbs)

Scale up options → Go Faster!

PART B

Movement Cues.

Double unders → “Stay tall” (tall posture = better jumping mechanics), “wrists below elbows” (reduces fatigue/more efficient mechanics), “squeeze the butt” (better posture = easier DUs)

Double DB GTOH → “Hips then arms” (extend hips before arms), “Tall chest” (DO NOT allow your back to round), “Legs” (Drive with legs on the way up, not only hips)

Optimising.

Double unders → ½ reps (50/35/25) → DU attempts, ½ reps (50/35/25)

DB GTOH → reduce depth (place thick bumber on ground to limit range of motion if back position is an issue → NO Rounding) → reduce load → 15/10kg (35/25lbs) → Use a plate (if no DBs available)

Scale up options

DB GTOH → increase load → 25/20kg (55/45lbs)

Cool down

A. 5 minutes on AB/Row or similar, HR < 140 B. Squat Flow