Prep work: Z, ASLR, Brettzel
20kg Get-ups - 1+1 (Pause at each step and perform 3 neck rotations and 3 shoulder rotations)
20kg Get-ups - 5 singles R+L
10 Supersets of:
6 Goblet Squats
8-10 Hip Flexor Stretches
20 Alternating Swings
Total of:
60 squats (some of them Pistol practice - down on 2 up on one)
Lots of hip flexor stretches
200 swings
Credit to Dan John for this Goblet Squat inspired workout.
Great workout Brett. I am definitely going to have try that workout. I love how the combination of goblet squats and the HF stretches helps to improve my squat on the FMS.
ReplyDeleteQuestion on the shoulder rotations: Recently I started rotating my shoulder during armbars in an attempt to make it more "complete." In your professional opinion would you say this is a good idea? why?
ReplyDeleteThanks.
Brett, the shoulder rotations sound really interesting. How have they helped you?
ReplyDeleteMark,
ReplyDeleteKeeping the Hip Flexors loose is essential! Great combo.
Max and a.j. - The shoulder rotations are a great additions to the Get-up/arm bar...rotation of the arm does a couple of things - it lubes the joint area, dials in the "tension" in the area and teaches you alignment etc... Great stuff