Try this mobility work for the lower leg. We spend a lot of time mashing out the calves, but what about the front part of the shin? Leave it to K-Star to find something for that. I did this one tonight and it was a new breed of pain. Your welcome. I would recommend the white foam roller for this. I have the orange one that is in the video and it has some cushioning to it.
1 minute Squat Hold
10 push ups @ 31×0 tempo
15 x GHD Extensions
20 x Abmat Sit ups (butterfly)
8 x 1-Arm KB Push Press (ea. arm)
12 x KB SDHP + Goblet Squat combo
Using a Barbell do:
5 x Hang Power Clean
5 x Thurster
5 x Back Squat Thurster
Not For Time: Bear Complex Progression
The Bear Complex consists of the following movements:
Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1 rep.
You may combo the FS/PP into a thruster. Same fore the BS/PP. You may not do a squat clean, however.
7 x 75/45#
6 x 95/65#
5 x 115/75#
4 x 135/85#
3 x 155/100#
A 10 Burpee penalty will be assessed if you break the set. The bar may rest in the rack position but may not rest on the ground b/n reps. You must TnG each rep. Rest as needed b/n sets. Scale loads as necessary.
Coach’s Notes: Be smart about how you progress your loads. Work within your own personal abilities. The loads listed above are suggested prescribed loads. You need to find loads that will challenge you but are realistic.