5 rounds of the following:
135 lb thrusters x 5
burpees x 10
pull-ups x 15
What is PNF Stretching?
Most of us by now understand the important role that flexibility and mobility play in our performance. Good range of motion results in better biomechanics and reduced risk of injury. There are many different techniques that can be applied to increase one’s flexibility. PNF stretching is one.
Proprioceptive Neuromuscular Facilitation stretching is a technique of combining passive stretching and isometric contractions. PNF stretching usually employs a partner to provide resistance against the isometric contraction and then to passively take the joint through its increased range of motion. PNF stretching can be done on your own, but is usually more effective when working with a partner or coach.
There are a few different PNF stretching techniques but the most commmon and the one we often perform at CFI is called hold-relax or contract-relax. In the hold-relax technique once you have assumed an initial passive stretch you will isometrically contract the stretched muscle for 7-15 seconds. You will then relax the muscle for 2-3 seconds and then resume the passive stretch which stretches the muscle even further. This final passive stretch is typically held for 10-15 seconds. This technique should be performed 3-5 times for a given muscle group with 20 seconds of rest in between repetitions.