040 : 005 Strength + Mobility

The reality is that tissue does not change unless the stimulus is high enough intensity or long enough in duration. No, your foam rolling isn’t really doing shit for your range of motion or the control you have in that range. If you haven’t improved your mobility by simply thinking that you want better mobility, then it’s not gonna happen by half assing some shoulder CARs and banded dislocates. I want you to start thinking about mobility in terms of intensity, When I say “max effort” 90-sec Thoracic CAR, I want you to imagine the same feeling as getting off the air bike after a 90 sec max effort. If you haven’t considered mobility as a “training stress” it is time to start. I threw in quite a bit of warm-up stuff because I really think some fatigue gets you to correctly contract in unfamiliar positions.

Warm

MedBall Complex

SLDL + Shoulder raise

Crescents

Lateral Throws

Overhead Ball Taps

Wallball

3 rounds Not For Time

3x5 Spine and Thoracic CARs + Sciatic Nerve Floss

FInisher

3 drops sets of 3 different movements

As heavy as possible for the set of 10x then drop two to three times

Gorilla Row

Lat Pulldown

Seated Cable Row

1 set max effort 90-sec thoracic CAR