Don't know if this has been asked on this forum....Tacfit Survival specific warmup?

[Fitcook365]

Ok, I was wondering though would the other two exercises (8 count bodybuilders clean and the alt horse stance snatch) need to be compensated for as well? I didn't think just those three were enough. And when I end my workout what is the best way to cooldown; do I just go straight to the compensations or do I do like a yoga flow, GTB movements, or shadowboxing, etc to get my heart rate down??

[woglaka]

Ok, I was wondering though would the other two exercises (8 count bodybuilders clean and the alt horse stance snatch) need to be compensated for as well?

Certainly they should be compensated for, great. For the bodybuilders I would try to unload tension in the elbows. The one arm locust consists of lying on belly then turning onto the right side extending right hand overhead and relaxed on the mat. Extend the left arm on the mat towards the knees with palm down and elbow pit towards the mat. Carefully roll onto the back of the left arm having the left hip slightly to the outside of the left elbow. Be gentle, keep the left palm spread out on the mat and feel the elbow pit being pushed to the mat by the left hip, exhale and hold for about 30 seconds. Eventually you will be able to start lifting the left leg off the mat to allow more pressure to the elbow. Repeat other side.

Definetely have to get tension out the shoulders and hips after the alternating horse stance snatch. From a kneeling position, slightly apart and hips up above knees reach back with the right hand to grab the right heel. Don't allow the thighs to break the perpendicular angle to the mat. If you need to come up on the toes to decrease the reach that is fine. When you have reached the heel exhale and push the hips forward and reach the left arm up and towards the back wall. Don't worry about leaning the head way back putting unwanted strain on the neck. 30 seconds each side.

It is good to get heart rate down and nervous system calm before going into compensations. Fortunately Coach Sonnon just released a free program, Recuper8. The Recuper8 Program is an excellent way to restore mobility and heal the body and could be used well on recovery days. For you, check out the bonus RESET video downloads. This is where Coach Sonnon in goes into detail on techniques to recover from stress, high intesity work and combat. This is a technique you could use during your workout and at the completion before the compesation poses.

Let us know how it goes. Have fun.

[Fitcook365]

Oh thanks so much really appreciate it!!! I've been really wanting the RESET program for a while now!!