Hey Supple Giants,

Today’s Mwod is all about improving the pieces of a movement that requires, shall we say, more of everything.
Yes I’m talking about the full dumbell snatch. Landing in a good squat with one arm over your head supporting weight is no joke. In fact, there is likely no better movement at finding an athlete’s faults than the dumbell snatch.
Tight heel cords, you will suffer.
Tight hips, you will suffer.
Tight posterior chain, suffer.
Tight thoracic spine, suffer baby.
Tight shoulders, sufferage.

You are a system of sytems. Get prepped, and go get better.

Kstar

Hey Athletes,

It’s been 180 days. You know what that means.
Get down in the “paleo chair” and spend some time opening up your hips, 10 minutes to be exact.

Oh, and it turns out that good foot mechanics are somehow related to your hip flexibility? Weird.

Go farm some foot torque.

Kstar

Hey MWoders,

Today is a simple mission. Mobilize your posterior chain from both ends.
When the big muscles cross more than one joint, you’ve got to load those tissue from both sides.

Five seconds on, 10 seconds off at end range for 2 min. This is a total of 4-5 min per leg.

Now go crush that sit and reach test, and win back the heart of that flexible 5th grade presidential physical fitness stud/goddess that broke your ego and your heart 20 years ago.

Kstar

Hey Mwodistas,

Today we are working on getting prepared for pull ups, hand stand pushups, and pistols.
Try each of these mobilizations for 2 min.
Test and retest with your pistol, pull up, etc.
Personally, I hope you opt for Mary. She’s waaay hotter.

Kstar

Hey Mobile Ones,

Today we are working on getting our limbs into stable, wound up positions in flexion based movements.
Remember, it’s useful to think of this shoulder and the hip as the same joint. Today’s mission is spend a few minutes mobilizing flexion and external rotaion of the hip and shoulder (ie. squat and front rack), and to mobilizie the tissues that are driving these movements with some sliding surface work. Two minutes of ball love should be enough.

Test/Retest: The bottom position of your full clean.

Kstar