A couple of HIGH rep workouts that have us pulling from the floor. Lots of snatches with LOTS of deadlifts.
To weeks in a row with this type of volume can certainly take a toll on your body. No worries though…
In order to perform at your best (and save your whole backside) it’s critical you properly get all of your muscles warmed up and ready to rock.
What I love to do for any type of pulling workout such as 17.3 and 17.4 is the “Top to Bottom” foam roll circuit.
Since solid mobility is everything, especially when your hitting workouts like 17.3 and 17.4, foam rolling can help loosen up tight muscles and improve mobility almost instantly. And it’ll help you feel a whole lot better as well.
So, without further ado, let’s go over this quick “Top to Bottom” foam rolling circuit.
First, have yourself a solid WODFitters Foam Roller.
Set a clock to go off every 90 secs.
***Watch the quick demo video HERE for reference:
You’ll run through each area listed below in order…
1 - Upper Back / Traps / thoracic Spine w/ OH Reach
2 - Lats and Arm Pits (this is always a “touchy” spot, so be ready!)
3 - Gllutes - Both Sides
4 - Hammies - Both Sides
5 - Calves - Both Side
After you hit each areas for a good 90 secs each, if you have a TROUBLE spot that you know needs some work, go back to that and “touch it out” for another 90-120 secs to help loosen it up a bit more.
I typically like to do this circuit AFTER I’ve gotten myself a bit warmed up with some Jump Rope or light cardio and some dynamic movements and stretching.
Getting a good bit of blood flow going first is always going to help increase the effectiveness of this little soft tissue circuit.
So, if you know you need to do something to help improve your mobility so you can train, perform, and feel better, hit this up!
Of course, this quick routine isn’t just for 17.3 or 17.4…
Anytime you’re going to be doing any type of pulling from the floor like with deadlifts, cleans, snatches, etc… doing this quick foam roll routine will get you ready and all set to go.
And, as you’ll see it’s also a nice little method for recovery as well.
Enjoy and let us know if you’ve got any questions.