It’s all in the grip.

Sunday, October 5, 2014

Prehab:

Calf stretch
15-20 Scapula Push ups
Samson stretch, 30 second/side
Fire Hydrants, 10 each direction

Warm-up:

1 minute Double under practice
2 Wall walks + :30 second Handstand hold
10 T-push ups
10 Pike sit-ups
20 Walking lunges
200 meter run

Cool down:

Calf stretch
10 Jefferson curls
10 Wall extensions
Pigeon stretch

Fitness Conditioning

35 minute Amrap:
Run 100 meters
1 Wall Walk
1 Man-Maker
10 Double Unders
10 Situps
Run 200 meters
2 Wall Walks
2 Man-Makers
20 Double Unders
20 Situps
Run 300 meters
3 Man-Makers
30 Double Unders
30 Situps
Run 400 meters
4 Wall Walks
4 Man-Makers
40 Double Unders
40 Situps
Run 500 meters…

…and so on and so forth.

Notes:   All runs need to be completed as 100m increments. Stay in your comfort zone for the Wall Walks. Prescribed weight for the man makers is 35/25 Dbs and each rep is a pushup, row right, row left, squat clean thruster. Follow the progression from Monday for the double unders with quality singles first, then 3/2/1 singles between doubles before performing consecutive double unders. Don’t worry about the reps as much as practicing perfect! The situps are performed on an abmat.

For all of you EIE’ers who lust for pull up, toes to bar, bar muscle up, and ring muscle up glory, there is a special relationship worth paying attention to.  Namely, the thumb and how it relates to your grip and shoulder stability.  As someone who never used to grip the bar this way, but converted a while back as I was nursing a bad shoulder (hook gripping the bar makes you significantly more stable) I can’t imagine going back.  There is a bit of a breaking in period as with the hook grip on a barbell, but definitely worth experimenting with.
Here is the big take away from Kelly Starrett:

“……opting to not use your thumbs when you might otherwise is potential torque loss at the shoulder and a subsequent force dump.  When athletes opt to go without a thumb around the bar, they do so because the bottom (or apex swing/compression movement) is more comfortable than with the thumb over.  What is happening in these situations is that using your thumb actually creates a greater potential for torque development at the shoulder, and not using the thumb-over position allows for more internal rotation of the shoulder in the overhead (end range flexion) position.  The additional internal rotation slack the athlete “buys” without the thumb creates more room in end range flexion (this is why people love to ben their elbows during kipping pull-ups) but, destabilizes the shoulder as well as it moves the joint into a position of greater capsular slack.  Remember, loading at the bottom of a pull up is an all systems go movement.  The body is utilizing muscle stretch, fascial loading, and joint capsular loading.  You need all the systems to work together to keep that shoulder stable and for optimal force production (read; more pull ups).  Creating a less ideal shoulder position overhead without the thumb over the bar potential limits all of these movement co-factors.  This is why the movement quality is so important.  Good mechanical/physiological movement automatically accounts for all of these pieces.  You don’t have to worry, you just have to be in the right position.  Clearly you can perform pull ups safely with the thumb over the bar (pull up on a fat bar), but make sure you aren’t compromising your position and potential when you do it.”

 Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.