Strength in the end range - Friday, October 13th, 2023

Strength in the end range

So many of the movements we do in the facility convert to play a role in other movements, both inside the facility and outside. But today we’re going to focus on inside.

This week ( which was also a short one ) has focused a lot on overhead. We’ve had the barbell overhead twice, in two different forms, and we’ve kicked up and been upside down. The overhead position and overhead strength for many needs work.

If you punch out your overhead movement and never spend a second in the overhead position you're missing a ton of strength in the end range of that position.

What do we mean? If you did double Grace on Wednesday and punched out reps, meaning that you quickly punch the barbell to the sky and bring it back down right away, before the hips and knees lock out, you are doing yourself a massive disservice. One, that’s actually a no rep, but two, you’re missing the strength work in the end of range of that position. Which, converts over to strength in kicking up on your hands for HSPU, or Handstand walking, etc.

Spend time in the end of range of your movements. We’re not suggesting you hold the end range for an extended period of time, we’re telling you to ensure you finish your movement. Leave no doubt. Pretend you’re a judge and that you’re judging/counting your own rep. You don’t count, 12345678910. You count, 1 2 3 4 5 6 7 8 9 10 right!?!

Slow down, spend a second, you gain more strength, and that strength will convert to other areas. Remember, this is training.

Friday, October 13th, 2023

Focus:

Banded Dumbbell Deadlifts
10 - 10 - 10 - 10

Super Set with 10 Ring rows

WOD:

For Time

9 - 15 - 21 - 15 - 9
KB Swings 24/16
Calorie Row

Check back each night at 8pm for the next days WOD .
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