Episode 41: Improving Shoulder Organization & 3 min Challenge

Greetings Mwodies,
Today we are going to hit and obsess about a little shoulder rotation.
Note that we have to be able to maintain a badass stable spine in order to sufficiently externally rotate our shoulders.

To that end I’m happy to drop the 3min Mwod bomb on ya’ll.
Challenge: Develop the capacity to maintain a 3min hollow rock by the first of the year. No worries, we’ve got four months to become more awesome. Imagine performing Fran in two minutes, now add 50% more suck. That’s the goal. Apparently, according to Carl Paoli, SFCF uber gymnast, this is a standard that all gymnasts do. Crap.

Test: Chin up/front squat rack, or ring dip
Mwod: ER biased overhead band stretch 2 min each side
Chin up stretch: keep the ribs down.
ER biased rack tricep stretch.
Retest: how is your set up on your pulling? How’s the front squat rack?

Post time held in good hollow rocking to comments.

kstar