Friday 141017

For max reps:
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)
3 Minutes rest
1 Minute squat clean, 165#(115#)
3 Minutes rest
1 Minute squat clean 185#(125#)
3 Minutes rest
1 Minute squat clean, 205#(135#)

Post reps to comments or BTW

 

Super-friend Quad wrapping!!

Super-friend Quad wrapping!!

Mobility Series:  QUADASAURUS WRECKED!!

In last week’s post, we discussed knee pain and some mobility drills to directly attack the knees.  What we also mentioned is that, many times, knee pain can be an upstream issue.  Today, I will cover some drills that will mobilize the Quads and the IT band, both of which can be tight on their own AND can lead to the downstream knee issues mentioned above.

#1 – MASH IT UP!  The quads and IT bands are very ropey and thick masses of tissue.  Mashing, as in putting lots of pressure on a particular area, is ideal for these areas.  There are several ways that you can mash:

-Foam Roller
-Quad Baller (Green trigger point roller)
-22# to 45# Empty Barbell
-Post-WOD Super friend

The key with mashing is to go slowly over the areas.  Once you find a trigger point (area of tension), stay on that point with just pressure than small movements side to side.  Ideally, you are mashing about 2 minutes per leg.  Avoid intense mashing before your workout and save that magic for when you are done or on a rest day.  Here is a great video explaining why and how to use a Super Friend:

#2 – Wrap it up! – Bring out the good-ole VooDoo floss band and follow the instructions from Coach Starrett.  You can focus your wrapping above the knee only if you would like, or you can hit above and below.  You can also go as high on the thigh as you would like.  Again, go for about 2 min. per leg, exiting quickly if there is numbness and tingling.

#3 – Have a Ball!  The following video shows how to effectively roll-out your quads with a lacrosse ball.  Please visit the website, found here, to see the 3 columns of the quads to focus on!

Speak Your Mind

*