Tips for Improved Wrist Mobility
Written by Nichole DeHart

Lack of wrist mobility can be the limiting factor for many of our members in movements like cleans and front squats. I usually hear comments like ‘my wrists feel like they are going to break’ or ‘there is piercing pain shooting up my forearm.’ These are statements that I would prefer not to hear from an athlete. However, your poor wrist mobility (and more than likely, your accompanying poor thoracic mobility/posture) can be caused by many factors, such as typing at your keyboard all day and checking Facebook too often.

How To Get A Better Rack
Written by Calvin Sun

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. I highly recommend reading Kelly Starrett’s articles on stretching the lats and triceps.

Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g.,  135, 145, 155, 165, 175 lbs.);
and then,
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Don’t be a Douchebag
Written by Katie McLaughlin

I have a new best friend,

Workout of the Day:
Four sets of:
12 Ring Dips
24 Kettlebell Swings
600 Meter Run
Rest exactly 2 minutes between sets.
(Report time for each round.)

Shoulder Stretch w/ Rope
Written by Calvin Sun

This is an easy follow-up stretch to the tricep stretch as you are already in the starting position.

-Start standing straight up with your right hand over and your left hand under.
-Actively reach as high as you can on your back with your left hand.

Workout of the Day:
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Part Two
“Lucky Sevens”