warmup.md

warmup

From Greg Everett

• heard on this Podcast: http://wellroundedathlete.net/greg-everett-move-smart-podcast-027/

Template

warming up http://www.catalystathletics.com/article/127/Catalyst-Athletics-Our-Warm-up-is-a-Warm-up/

rowing 400-500m

Foam-Rolling each body-part 10 times http://www.catalystathletics.com/article/1919/Pre-Workout-Foam-Rolling-for-Olympic-Weightlifting/

1. T-spine, arms overhead
2. Glutes
3. Adductor/Hamstring Origin
4. Quads

dynamic warmup

1. Wrist circles – 10 each direction
2. Elbow circles – 10 each direction
3. Arm circles – 10 each direction
4. Bow & bend – 10
5. 1-legged RDL + leg swings – 10 each leg
6. Spiderman lunge – 10 each leg
7. Scorpion – 10 each side
8. Russian Baby Makers – 30 sec hold http://www.catalystathletics.com/article/1695/The-Russian-Baby-Maker-The-Best-Hip-Stretch-Youve-Never-Hear/
9. PVC dislocates – 10
10. PVC overhead squats - 10

work

• technic work
• speed work
• strength work

cool down

###static stretching

more nuggets from Greg

• stretching between set. ankles and hips between squats
• active recovery. better do 100 Airsquats the next day as only sitting in a chair
• stretching article http://www.catalystathletics.com/article/137/Shut-Up-Flexibility/

my thoughts

• add some crawling movements to the warmup like bear walks, inch worm ...

• add some complexes to the warmup https://www.t-nation.com/training/rebuild-yourself-with-complexes Row x 8 Clean x 8 Front squat x 8 Military press x 8 Back squat x 8 Good mornings x 8

• add variate movements of the main WOD