Class time change :
Tuesday & Thursday Speed and Agility classes are at 5:15pm effective 2 May.
Dynamic Warm-Up – Mobility
BB Skill: Bear Complex
3 Rounds for Max “Bear” Reps
90 seconds of work, 3 minutes rest of:
12 Russian KB Swings -pick a weight you can go unbroken
Max bear barbell complex-pick a weight you can go unbroken for the
*Scale weight of movement as needed for progression and smooth unbroken speed through each Round of A & B. Ask your coach for help.
CFJ KStarr 2Min Shoulder mobility drills Part4.mov – Manchester Personal Trainer
Mind Your Shoulder Internal Rotation business | Feat. Kelly Starrett | Ep. 229 | MobilityWOD
Competitors or athletes wanting to improve your Fitness level: Active Recovery Day or do MWOD.
Mobility and Maintenance
* Complete MWOD
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..