ONWD-2025-022

Intention:

Sometimes, to prevent overuse injuries, we want to antagonize opposing muscle groups. In sports like grappling, hinging and pulling are typically strong while pressing and squatting are lacking.

Today we’re going to focus on the later with the idea of “cultivating” those movement patterns. As a mobility session we want in/ability to move to be the first point of failure or limiting factor – opposed to pump, breathing, or CNS recruitment.

The flow of this session is pretty straight forward. Get blood flowing, extend your range of motion, articulate through that range, stress the musculature, and blow out the lungs a bit.

Warm Up:

• Air Bike x 5 minute
  • Cover the dial with a shirt or towel and consider a pace “you can hold for one hour.”
• Shoulder PAIL / RAIL
  • Internal and External
• Hip PAIL / RAIL
  • Internal and External

Pre-Fatigue:

• CARs, 2 x 3 each:
  • Shoulder, Hip
• Rack Lunge + KB Strict Press, 2 x 12

Flow: The CARs sets are short, so take your time. Lunge left, lunge right, press both KBs x1, repeat 11 more times.

Work:

• Alternating EMOM (until failure):
  • Box Step Up x 10 reps each side
    • Start with a short box, 12", and increase the height of the box each round. “Failure” occurs when you have to bounce off the trail leg to meet the required height, or cannot complete the reps in the allotted time.
  • Decline Push Up x 10
    • Use the same box height as the step ups. Pay attention to not compromising the push up quality as the height increases. If you cannot do all the reps, do as many as you can at that height and resort to holding a decline plank if you cannot rep that height at all.

Finish:

• Air Bike Sprint:
  • 4 x 30 seconds on, 30 seconds off

Notes:

• Results (Dylan):
  • Warm Up: 41 calories
  • Pre-Fatigue: 2 x 25# KB
  • Work: Body weight, 12", 20", 24", 30"
  • Finisher: 54 calories

Identical to: OLLIN-AH02