Strength & Recovery November 12/17
Why Do I ROMWOD and teach it in
Mobility Class
What do I think? I have been working ROMWOD in with my regular training for the past 2 years and I have seen great results. I have never had great range of motion, and mobility was always something I shied away from because I found it both painful and boring. By adding ROMWOD into my daily routine, the common ROMWOD positions have gotten much easier for me. At first, it felt like it was torturing me, having me hold an “extended lizard” or a “straddle” for what felt like an eternity. However over time, my range of motion has improved greatly and I am now able to relax in these different poses as opposed to struggling through them. This increased range of motion has also helped me immensely my daily training, specifically by helping me get into more optimal positions with gymnastic movements and olympic lifts.Why do you need it? ROMWOD or This style of stretching helps you obtain the range of motion you need in many gymnastics, olympic and powerlifting movements. In order to perform these movements at the highest efficiency, a great deal of mobility and flexibility is needed. Without it, your progress in these movements may be stunted and your risk of injury improves greatly. increased Range of Motion helps get you to where you need to be to prevent this from happening and it also helps aid recovery. If you want to train at a high intensity on a consistent basis and still see gains, you need to be able to recover.When should you use it? Stretching can and should be used every day. They can be done before or after your workout. (I prefer before bed) Most daily stretches only need to be around twenty minutes long. This makes it easy to add to your daily routine. Every day of the week is optimal, but like anything else, you get out what you put in. Doing Mobility two or three times a week will help you get results. However you will see greater results faster by doing five or six days a week.See you on SundayStouty
Sunday November 12, 2017
Strength:
8 Min EMOM Back Squat - Coaches tempo3 Squats @ 70%Tempo 3-3-1.Db Bench Press10-10-7-7-5Super set with DB Flys6-6-6-6-6Super Set with Dips3-3-3-3-3.
Conditioning: 20 mins
4 Min Keg/Sandbag Low Belly Carry (Feet)4 Min of Push Press 75/55 ( Reps)4 Min of Plank Holds (Seconds)4 Min of Rowing ( Meters)No rest between exercises..
Mobility & Recovery:
4 Laps Banded WALKS10 Quad & Reach10 Touch Downs10 Inch Worms10 Good Mornings10 Hanging Scap RetractsBarbell Smash Hamstring, Calves & Glute20 Min ROMWOD ( Hips & Shoulders).Check back each night at 8pm for the next days WOD.
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