The world of strength and conditioning, is a big one with untold amounts to learn. Each year, I try and focus on one or two aspects in order to keep learning without becoming overwhelmed. For 2016 one of those things was mobility. So far in my studies one thing has become very apparent. With mobility work there are no days off. Every day we need to undo some of the damage we do to our self in order to keep preforming and moving well. Even if its just 5 minutes a day, that’s 35 minutes a week, which works out to 1680 minute a year (or 28 hours) towards correction. Make some time each day to work on yourself, if you don’t know where to start, ask.

 Strength : Snatch Balance + OH Squat

Bar comes out of the rack. Work up a heavy load on the complex for the day. The Snatch Balance should be received near the bottom of the squat. If it’s caught higher there should be no discernible pause in the squatting movement. Fully recover the snatch balance before completing the overhead squat.

Conditioning: For Time:

Partners alternate rounds of row/overhead squat to complete the following:

10 Calorie row

10 Overhead squat

10 Calorie row

10 Overhead squat

15 Calorie row

15 Overhead squat

15 Calorie row

15 Overhead squat

20 Calorie row

20 Overhead squat

20 Calorie row

20 Overhead squat