Friday 141226

For time:
Row, 1000 m
50 Dumbbell Snatches, 40#(25#)
Row, 750 m
35 Dumbbell Snatches, 40#(25#
Row, 500 m
20 Dumbbell Snatches, 40#(25#)

Post time to comments or BTW

 

Can you do this?  If not, your shoulders need some love!

Can you do this? If not, your shoulders need some love!

MOBILITY SERIES – The Shoulders!

Much like the hips, there are many ways to skin this mobility cat, so I will break this series into 3 parts: basic stretching, rolling techniques, and banded distraction.  We will first review basic stretching for your shoulders.

#1 – Working on your internal rotation – The following video goes over a great self-stretch for regaining internal rotation in the shoulder.


 

#2 – Kneeling shoulder stretch – This stretch is great because you can do it ANYWHERE!!!  Simply find a flat surface at least 24″ off of the ground, you can either kneel or stand in front of the object.  Place your hands, palm down on the object and extend your arms until they are straight.  You will now simply push your chest towards the ground while keeping your arms straight.  BONUS: You can recruit a super-friend to help push your head through further (as shown below):

 

Kneeling Shoulder Stretch

Kneeling Shoulder Stretch

#3 – WALL SLIDES!! Everyone’s favorite.  Stand against a wall maintaining the following points of contact THE ENTIRE TIME: lower back, shoulders, elbows, wrists/fingers.  Bring your arms out to a 90 degree angle.  Keeping those points of contact, slide your hands as far as you can down to your hips then slide them overhead.  If you are having issues even getting into the right position, move your heels away from the wall as much as necessary.  Perform 1 to 2 sets of quality, slow wall slides.

 

VERVE UPDATES:

-Thank you to everyone who donated winter gear to The Salvation Army!

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