2 rounds:250m Row
10 Dislocates
10 Hip Mobility Drill
Barbell Complex
Handstand Practice 5 min.
Dot Drill
10-8-6-4-2 reps of:
Deadlift
Front Squat
Pushups
Trainers Session:
Front Squat 5x3
Snatch - Heavy Single
Press 5x 3
Ring Dips 5x3
Friday, November 21, 2008
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what are dislocates and hip mobility drills???
Hi Mark,
Sorry for the late response. Dislocates are a dynamic warmup drill for the shoulders. We use a 5' length of pvc pipe with a wide grip like you would use in the snatch. Starting with the pipe at the waist, arms locked, the pipe is moved in an arc up and over the head and down until it touchs the lower back. The goal is to gradually work the hands inward as shoulder range of motion(ROM) improves. This is a common warmup drill in Olympic Weightlifting.
The hip mobility drill begins with the trainee on all fours. Start with either leg and extend straight back, driving with the heel first. When the leg is fully extended, lift it as high as you can and then move it around to the side of the body(think dog-hiking-leg position here), then repeat. I got this drill from the Mountain Athlete site --www.mtnathlete.com--and he has video demos of it also.
Hopes this was helpful but let me know...