Pushy

Did a little ankle mobility test today.

The test was dorsiflexion wall test Left 4 inches Right 4 inches

Than I did the a calf mobility drill I got from Kstar video here



2 minutes each side

Retest Left 4.5 inches Right 4.5 Inches

Than Ankle distraction or what kstar calls "flossing" , the band drill in this video. I used a cook band attached to door frame



30 reps each leg band both front and backwards

Retest Left 4.75 Inches Right 4.75 inches

Good stuff ankles felt mobile, I would need them for upcoming pistols

Foam roll
Ankle Mob
Hip Mob

Progression to straight arm Val slide body saw 8,5,4

A1. Pistols 16kg 3/3 3/3 3/3
A2. 1 Arm Push up 2/2 2/2 2/2

Indian Club work Prep 1 10/10 Movement #1 10/10 10/10 Double Prep 1 20

16kg 15:15 v02 max snatch protocol 5 reps 30 minutes total.

Nice easy workout to finish the week. Moving tomorrow

Check out Kelly Starrette's awesome daily blog, lots of great mobility exercises to make you a better human.

http://www.mobilitywod.com/