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Monday, Semptember 28, 2009

Hang power clean 1-1-1-1-1-1-1 reps
*each of these hang power cleans should be at or above 80% of your 1RM. If you don’t know your 1RM, then find something that is challenging to lift once and try to add a few pounds each attempt. Give yourself a couple minutes rest between attempts.

Mobility Mondays

Our CrossFit programming tends to include a lot of movements using back muscles, including the latissimus dorsi.  To keep the shoulders and back mobile, we need to make sure that those lats are nice and loose.  Here’s a video on self myo fascial release with the foam roller for your lats.

You can follow up with this lat stretch.  You can easily do this stretch PNF style; just alternate between contracting and stretching.  To contract, add resistance by pushing your arm into the wall.  In the stretching phase, focus on creating distance between your shoulder and hip.  With this particular version of the stretch you can simply deepen the lunge to intensify the stretch.  Make sure you keep your back straight and neck in  a neutral position.

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