I am naming this workout “it’s just a wafer thin mint” after a conversation Eric O, Louis, Ryan and I had the other day at the gym. Many times, after some thing goes horribly wrong with drinking or eating too much, the tendency is to blame the last thing you ate. However, the issue usually starts much earlier.
Here are the three (plus) issues that I think any athlete should address in their movement prep, warm-up and workout strategy. These are not in order because if you have really tight ankles you may have to double-down on ankle prep.
- Ankle mobility (or lack thereof): The majority of the reps are going to involve flexing and extending your ankle and with many of our athletes that could be over 100 up to 400 reps.
- Lack of hip stability: The easiest thing to do when doing this many push presses is to dip forward onto your ankles and knees and not flex the hip. This is a huge mistake for both safety and performance issues.
- Thoracic spine hyper-extension: Take some time to open up your t-spine so that you can get into the best overhead position as fast and easily as possible without hyper-extending.
Athletes who are coming in Saturday morning, Friday prep should include some ankle rolls on the bar bell like Kelly shows in the video and some ball on the hip (where, all over, even on the side where it’s a little tender, see Kelly’s squat prep video).
Warm-up on Saturday will start early for old guys at 9 AM. Athlete’s meeting at 9:30 AM. Warm-up at 9:40 AM and first workout starts at 10 AM.
Some people want to workout on Saturday, but don’t want to do the crazy CF Open workouts, don’t worry we’ll have a workout for you too. Come at 10 AM to warm-up and then we’ll get you going with the second group at about 10:30.