Snatches! We all love them, right?

Please see below how to best implement your Compex on this particular workout.

Kara Webb Snatching Compex Electric Muscle Stimulation

Pre 17.3: "Potentiation" program (Compex 8.0) or "Warm Up" 

The Compex Warm Up Programs are a must on your training routine. They are quick programs that serve the purpose of increasing the reaction time, strength and power of contraction your muscle fibres. Basically, we’ll get the brain-muscle connection working better and faster. Great program to use on muscles that MUST be firing and/or muscle you have issues to get firing.

You should target 4 muscles groups here. It will take 3x 4 minute sessions to get the work done (12 minutes total). See pad placements at the end of this article.

A-) Session 1: Shoulders and Rotator Cuff

Shoulders:

Two 5x10 with one connection (please note that the image shows different pads but in order to optimize our time here, let’s follow the same placement of the image but with the “one connection” electrodes.

The on/off buttom should be go where the 5x5’s were supposed to be used.

Rotator Cuff:

Two 5x5 electrodes.

The on/off buttom should go on the lower electrode.  

B-) Session 2: Traps

One 5x10 with two connections + two 5x5

The module with the on/off buttom should go on the 5x5 electrodes.

C-) Session 3: Lats

One 5x10 with two connections + two 5x5

The module with the on/off buttom should go on the 5x5 electrodes.

Compex Crossfit 17.3 tips

Post 17.3

You can do any and all recovery programs + muscular pain programs. The more you do the better!

Our recommendation, though, is:

“Competition Recovery” + “Reduce Muscle Soreness” as your first recovery session and to be conducted within the first 3 hours after you finish your workout.

Later on the day or the day after, do the “Training Recovery” (instead) + “Relaxing Massage”.

The “Training Recovery” is a more complete program but considering it starts with higher Hertz (impulses per second) and your muscles will be super fatigued straight after the workout, we recommend you doing the “Competition Recovery”. If you do the “Training Recovery” on a scenario like this, your muscles are very likely to cramp.

#Compex #WorldLeader