Monday, April 25, 2011

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Ryan has been putting in some good work on improving his front “rack” position. Keep up the good work Ryan.

The rack position is the source of much pain and frustration for many of our athletes. You may want to overlook this because it seems a minor issue, but the inability to get into a good rack position directly affects your ability to effectively press, push press, or jerk a barbell overhead.

You’ll also be far less effective in your front squats and, consequently, your cleans. Also, if you can get those elbows up you won’t have to worry about those elbows hitting your knees (Danger Will Robinson….) at the bottom of a clean.

Wrist flexors can be the root issue, but this can also be caused by some tight muscles throughout your upper body such as the lats, teres major, posterior deltoid, and triceps. A good stretch would be the Internal Rotator Stretch with a PVC followed up with a thoracic spine roll-out on a foam roller.  If you have trouble with your rack position and cannot identify the above mentioned, ask us to show you!!  Make a point to work on your mobility/goats every day and they won’t stay there for long……

One thought on “Monday, April 25, 2011”

  1. Is this my welcome home? WOD? I’m in Arizona and looked at this.. think jet-lag coupled with a few bloody Marys sounds like a great reason Tuesday becomes my 1st day back…. good luck suckers… Haha

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