THE OPTIMAL SHOULDER

CrossFit September 29, 2014:

3 rounds for time of:
10 Deadlifts, 315/205 lbs
20 Ring Dip (Strict)s
30 GHD Sit-ups 40 Double Unders 50 Air Squats

Comp - DL 275/185 - 15 Banded Ring Dips or 20 Bar dips - 40 DUA
Performance - DL 185-225/135-155 - 15 Bar Dips w/band - 20 GHD's or 20 Abmat Sit-ups - 30 DUA or 120 Singles - 40 Air Squats
Fitness - FYW for DL - 10 Banded Dips - 20 Abmat Sit-Ups - 20 DUA or 90 Singles - 30 Air Squats

Barbell and Oly Club:

Starting Strength:

1 1/4 Front Squat 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to heavy in 15 minutes

Strength Bias:

Hang Power Clean 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Good Morning 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up - Heavier than last week

 

Maintenance Bias:

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

Sport of Fitness:

Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.

Article:

Strong shoulders are the key to performance overhead, and four simple movements can help you improve mobility and stability.

A look back at the workouts from CrossFit.com for the 2013 year reveals that over 80 percent of them involved at least one exercise that had a transfer of force through the shoulder girdle.

Therefore, proper function of the shoulder is critical for both optimal performance and injury prevention. An examination of the functional anatomy of the shoulder can provide insight as to how we can prepare it for athletic movement, and several rehab/pre-hab drills can help you find the right balance of mobility and stability.

http://journal.crossfit.com/2014/09/the-optimal-shoulder.tpl