Open results are just about in for week 2. We have learned one thing — we could all be a little bit better at pull ups. To make that statement a little more “training intelligent” one could say that we are stronger in the front (anterior) of the shoulders than we are in the back (posterior).
Should we test the relative difference?
We could spend a few days this week testing that theory across all of our athletes and get a good idea of how far off the two parts of the body are from some sort of strength symmetry perspective. Instead, think about how much weight you were able to stabilize overhead last week and compare that to how many strict chest to bar pullups you did this week. It isn’t an apples to apples comparison, but most of you could answer “a lot” for the first exercise and then “zero” for the second.
So how can we work the back of the shoulders?
Rows. Plain and simple. You are going to focus directly on your upper back and the back of your shoulder with any type of barbell, dumbbell or ring row. You’re going to see a lot more of them come up in warm up, the metcon (scaled and RX) and as extra credit. Another great idea would be to pick up a barbell and do a few muscle snatches after you’ve moved around a little. This could be 2-3 sets of 5 after mobility in between warm up sets of your strength exercise for the day. You could also spend 3-5 minutes working the Crossover Symmetry set up attached to the rig. It will do wonders for you pre and post workout.
Bad news for banded pull ups
We aren’t doing them anymore. Or at least not for the next 4-6 weeks. If you are currently doing banded pullups you’ll scale everything to strict ring rows. Make them hard.. don’t worry about the clock.. concentrate on using a full range of motion and visualize what it’s going to be like when you bang out a few strict pullups in 8 weeks.
New Exercise.. Incoming…
Sticking with the A and B set up. Keep following the path you were on. All of you “B’s” are going to be doing a new movement – split squats with your rear leg/foot elevated. Ideally you will all build up to holding dumbbells. I’ll put money on one side feeling much different from the other. Check out this video from techniqueWOD as homework.
Good luck this week!