More Warm Up Ideas

To continue with the theme about warm ups, today we are going to introduce the idea of using movement tempos.  Sometime you may have noticed I have added these in to the warm up prescription but I want you to think about playing with these when they are not prescribed if it is a movement you would like to improve. Tempos can be very useful with even the most basic movements.  Holding the bottom of your squat for a 1 count not only strengthens the bottom position but helps open up your hips and ankles.  Remember that good movement is born out of good starting positions.  If the top of your push-up is soft then the mechanics of everything that follow it will suffer. Rushing through these movements can actually be counter productive.  You might develop bad habits, reinforce poor posture and overdevelop one part of the movement at the expense of another. For example if your pull-ups are always just barely over the bar you might get great at doing moderate volume pull-ups at 95% of the Range of motion. Very frustrating when you start failing getting over the bar at all during workouts and you can’t figure out why.

end rant.

Strength: Front Squat e1/8

3×8

*Pick a weight that you will be able to add weight to for the next 8 weeks!

Conditioning: 20 Minute AMRAP:
10 Toes to Bar
15 Box Jumps
20 Kettlebell Swings

Sub Knees to Elbows or Hanging Knee Raises for the Toes to Bar as necessary but keep in mind that AMRAPs are a great place to work on a skill that you don’t yet own, even at the expense of a lower score on the board.