Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
(Let us never speak of this workout again!)
Front Squat 5-5-5-5-5 reps
80 - 80 - 85 - 90 - 92.5,3 reps
Flexibility is probably one the most overlooked areas in strength and conditioning. Not by coaches (the good ones anyway) but by the athletes themselves. If you are not flexible you cannot create as much power when your muscles contract! On the other hand you don't want overly stretched muscles either. It’s about creating an even balance. How?
- Stretch! As much as possible! Stretch both static and dynamic. Work from the large muscle groups to the small ones. Stretch your gluteus before stretching your calves, stretch your pecs before stretching your delts.
- Use a full range of motion in all exercises
- Myofascial release exercises
Two important muscle groups to focus on are your hip flexors and hamstrings. Hamstring flexibility plays a massive role in how well you squat and run. Your hamstrings pull on your pelvis. Tight hamstrings will posteriorly rotate your pelvis which makes it hard to maintain a neutral lumbar curve (important when squatting) Weak hamstrings will result a anteriorly rotated pelvis giving you the classic "duck butt" look. This may result in chronic injuries around the groin and hip joint.
So it’s a balance of the right strengthening and stretching program. Enough talk lets hit the gym!
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