Friday, January 27, 2017

The official Barbell Strategy warm-up


We've been playing with our warm-ups for a while. Originally we had warm-ups specific for the daily workout, then we switched to warm-ups that changed each week. I've been paying attention to the different movements we've put in to see what worked the best for everyone. I figured out a good sequence and want to make that the official warm-up for class.

Why do we warm up? We want to get your body temperature up so that you're ready to work. We want to start getting the big joints moving (shoulder, hips, knees, ankles). We can also use the warm-up to trick you into some mobility and skill work.

Below you'll see the warm-up that we'll do every day. It's pretty simple and flows nicely, so you should be able to get it done in 10-15 minutes and be ready for your strength work.

Speaking of strength work...I like having the relaxed, warm-up-on-your-own time. It gives you a chance to get to us after work and then let the stress of the day go away while you get in the mental space to work out. But the problem is that with some people getting to class 15 minutes early and others not getting there until later, some folks are starting on the strength work while others are struggling to find space to do the warm-ups.  So let's not get the bars out and occupy a platform until 15 minutes in to class. If you get to class early (and I'm a big fan of that!), just find some non-platform skill to work on, or do a longer warm up, or put some mobility work, or just hang out and chat. Then we can all get started on the strength portion together.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power snatch 3-3-4x3

Accessory/Skill

5 push-ups between strength sets

Group Workout

8 rounds with full recovery
5 OHS
max pull-ups on one attempt



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