Wed 2-12-14

How To Release Your Psoas
The Trap of Comparison

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3 Months = $165/Month
6 Months = $145/Month
12 Months = $125/Month
20 Session Card = $300
40 Session Card = $450

Strength

Bench Press (1 rep max)
Deadlift (1 rep max)…If you didn’t do deadlift Tues
“75 wallballs and sdhp” (Time)
75 wallballs 20/14
75 sdhp 65/45
Complete in any order

AM CLASS WORKOUT
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Strict Pullups – Get It Right to Help “Bulletproof” Your Shoulders
-via PhysioDetective.com

In the pic on the left, the lumbar and thoracic extension basically places you in a really weak position for your shoulder girdle. If you don’t believe me, try a push press in that position (don’t hurt yourself!). If you teach the push press properly, you will know that the ribs should stay down. So why is it when we do pullups, we allow people to arch like this? I suspect it is because people don’t have the strength to maintain the position on the right. It takes AGES to get the strict strength to hold this position and pull up correctly.
The pic on the right shows the ideal position. From there, you pull to the top of your head or chin over bar or chest to bar WITHOUT arching backwards at all. And yes, it can be done. Even I can do 1 strict pullup…

If you can’t, then follow the progression suggestions below… 3-5 sets of max perfect reps with 2-3mins between sets please. If you can only do 1 rep, then that is a great start.

1. Use a box to get into the finish position – still in the ideal position, just chin over bar. Then lower yourself slowly WITHOUT arching the back at all. If you can’t do that, then leave your feet on the box underneath you and pull your knees to your chest as you are lowering to maintain good spinal posture.

2. You can use a green band and adopt the correct posture (feet should be in front of your body for this one) and pull to the top in the correct posture. Use as many bands as needed to do this correctly. Decrease the amount of bands as you improve

These are a good start… more specific progressions after that can be worked out on an individual basis – talk to your coach if you want to about how you should proceed.