Snatch
5 x 2
15 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats
Stretching
Some gyms do a specific organized warm-up workout or stretching everyday. Why don’t we? This is where you have to learn your body and become somewhat self reliant. Not everyone has the same flexibility/warm-up issues that need to be addressed. I have extremely tight hips but my ankles are pretty flexible. So most of my time will be spent on hips and basic range of motion movements. Lots of people have tight ankles though and should focus on that area or maybe the thoracic area. Learn to identify what movements are difficult for you and then address the area that makes that movement difficult.
What kind of stretching or warm-up should I do? Lots of studies have shown that static stretching before a workout has increased the likelihood of injury as well as decrease performance and muscle power. Think about it, your stretching your muscle to it’s max limit and the body responds by making that muscle tense and contracted. Stretching should be done while still warm and after the workout after the muscles have already been exercised. Which again leads to what kind of warm-up should you do?
Foam rolling is great prior to a workout. Always roll core to extremity. Foam rolling prior to a workout can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid in recovery from strenuous exercise.
Next is AIS or active isolated stretching. The Active Isolated Stretching technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia. How is this different from normal stretching. In normal stretching you can sometimes hold a position for 10-30 seconds.
Last is PNF or proprioceptive neuromuscular facilitation. This one requires a partner and is similar to what a physical therapist may do. It is often a combination of passive stretching and isometrics contractions. PNF is used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Good range of motion makes better biomechanics, reduces fatigue and helps prevent overuse injuries. A popular style is when a someone will help stretch you to a particular range of motion and you then apply pressure against them for about 6 seconds before it gets moved further into range.