Start out your sessions right Forget the 5 min slow jog on the - TopicsExpress

Start out your sessions right Forget the 5 min slow jog on the treadmill Get moving!! Thats what we are born to do. This is a new protocol I have been working with on my holiday which all clients will be introduced to. (Not fancy and may some will say nothing new or fancy) Take the session, choose some assistance exercises or even movements which are skill based or you find yourself being weak at (ones you hide away from ;) ) Then work over these movements in a 6-8min time scale or AMRAP (Q) - this stands for As Many Rounds As Possible (under quality) so by this I do not want you to rush!! Here are a couple of examples - starting with the one demoed in the video Session aim - Snatch and clean and jerk work over lower % weight. So key factors are technique and I know my hip extension has always been poor - so threw In some slow hip extension prowler drives and low hang snatches. Then to help overhead stability and depth of squat I added in some overhead squats.....its SIMPLES really. This technique helps get the heart rate up also which is what the warm up should do. 6min AMRAP (Q) 30m Prowler Drive (slow, full hip extension) 5 x Hang Power snatch 5 x Overhead squat Then rest 30s (helps to keep Quality) Then lets look at someone who Is just starting out, de conditioned and needing some help with some basic mobility and body weight strength you might look at something like this......all taking into account the session coming up. This will be more fun for them rather than some boring work rest mobility drills....has to be done sometimes but we want to have some fun in the session and keep it interesting. 6min AMRAP (Q) 15m Bear Crawl 10-20s Bottom Squat Hold 20s Straight arm prone hold on bench Rest 30s So looking at the above we have the bear crawls to work on movement/balance/co ordination and whole body strength Bottom squat hold to help lower body mobility Straight arm prone hold on the bench to help straight arm/wrist/core strength. This will activate the whole body and get them primed for the session.....with them being being a bit de conditioned the intensity has to be LOW!! and controlled.

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