Warriors, Come Out To Play (Yoga Flow)


First, lets through out some info and a tentative schedule for the event:

Weight Class Vindiagrams

Schedule of Event:

  • 8 a.m Female warm-up and weigh in for morning session
  • 8:30 a.m First Snatch
  • 9:15 a.m Clean and Jerk Warm-up
  • 9:30 a.m First Clean and Jerk
  • 10:15 a.m Male warm-up and weigh in for morning session
  • 10:45 a.m First Snatch of Male session
  • 11:30 a.m Clean and Jerk Warm-up
  • 11:45 a.m First Clean and Jerk
  • 12:30 p.m Female Warm-up and Weigh in for Afternoon Session
  • 12:40-1:10 p.m Female Squat
  • 1:20- 1:50 p.m Female Bench
  • 2:00- 2:30 p.m Female Dead lift
  • 2:30 Male Warm-up and Weigh in for Afternoon Session
  • 2:40-3:10 p.m Male Squat
  • 3:20-3:50 p.m Male Bench
  • 4:00- 4:30 p.m Male Dead lift

We will do awards at the end of each session for that session. The only change to the original rules is that as a Super Total participant, you will be able to medal in the morning session, the afternoon session, and then we will have a first and second place overall for the combined total of all the Olympic movements as well as the power lifting movements.

We will be providing coffee and donuts for the morning session and will have a taco bar set up for lunch and the afternoon session. We will also have beer and cider available for individuals that are 21 or older (but don’t drink and lift) for after you are done competing.

Alright, we are getting close to this weekend’s competition! I’m sure most everyone is moving into the portion of the week where we take things a little easier, work on mobility, rest, eat, and recover in preperation for Saturday’s events. In order to help you do that, Kaleigh has posted a “working” Warrior yoga flow to keep your muscles engaged and flexible over the next few days.

Watch the video below and then read further for a breakdown12on the postures. We suggest you move through this flow on each side of the body two times at least, adding an aerobic component rather than just static stretching.

Key Postures & Benefits for Strength

1) Downward Facing Dog (Adho Mukha Śvānāsana)


Downward Dog decompresses the spine, lengthens then entire back line, increases shoulder flexibility (for that overhead Snatch position!), and benefits ankle mobility which is critical for low position squat stability.

2) Upward Facing Dog (Ūrdhvamukhaśvānāsana)


Working on actively drawing the shoulders away from the ears, Upward Facing Dog works to strengthen our spine, arms, and wrists while stretching our chests, shoulders, and abdomen and engaging our glutes.

3) Warrior 1 (Vīrabhadrāsana I)


Warrior 1 will assist with the front squat by increasing hip flexion. Additionally, there are benefits for thoracic extension and shoulder flexibility. Here our goal is to keep our hips in line with the front of our mats.

4) Warrior 2 (Vīrabhadrāsana II)


Warrior 2 also helps with hip flexibility and stretches the groin, shoulders, legs and ankles. In this pose, we focus on keeping our shoulders down and away from our ears, opening our chest and our hips to the side of our mat.

5) Reverse Warrior (Viparita Virabhadrasana)


Reverse warrior improves our overhead position by lengthening our lats. Similarly to the other Warrior postures, hip and ankle flexibility are increased.

6) Humble Warrior


Humble, or Devotional, Warrior adds a chest expansion to the traditional Warrior posture and the low forward bow helps increase range of motion in the hips. Here we try to drive our hands as high overhead as possible, increasing the chest expansion and shoulder flexibility.

7) Side Angle (bound) (Utthitapārśvakoṇāsana)

Side Angle increases mobility in hip flexion, abduction, and external rotation, which will assist with squat technique. Binding the pose behind your back (by interlacing your fingers) will add increased shoulder flexibility and chest expansion.


8) Pyramid (Parsvottanasana)


Pyramid aids in IT band and hamstring flexibility with the goal of driving your head toward your knee. Make sure to support your back by resting your hands on the floor, your foot, or your shin.

9) Triangle/Twisted Triangle (Trikoṇāsana)

Triangle deepens the hip hinge movement pattern, which can assist with deadlift. Twisted Triangle can be a challenge, but if you can’t twist all the way around, using a block, coffee table, or your cat for support is always an option.

10) Extended Child’s Pose (Bālāsana)


Extended Child’s Pose brings our hips toward the mat, increasing hip and low back flexibility. Additionally, the extension overhead assists with our overhead stability by lengthening our lats and stretching our shoulders.

As a reminder, if you are wondering to yourself what gear is appropriate for the competition, here is a list:

  • Knee sleeves or Knee Wraps
  • Belts (tapered, 3in, 4in)
  • Wrist wraps
  • Chalk

Things that will not be allowed:

  • Powerlifting suits
  • Gloves or hand protection
  • liquid grip
  • elbow sleeves

If you have any questions make sure to message us on facebook or send us an email at purehealthperformance918@gmail.com.

Looking forward to seeing you Saturday!

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