Lat and Subscap Thumb Mash | Ep. 43

It is no secret that swimming, at least freestyle, is a lat smoker. Add a surfboard to take your legs out of it and, some waves to knock you in all directions and, you got yourself a workout.  I think of surfing as a lifeWOD.  Sure it’s a sport and a skillset but it takes a certain amount of physical fitness.  LifeWODs are those activities that not just anyone can do.  Case in point, chess vs. rock climbing.  Yes, I love working out and competing in crossfit but, even more then that I enjoy being able to really live life.

Someday your lats are going to be smoked and you’ll have nothing around to help you mobilize. Lucky for you, we always have our hands.  Checkout todays tip and learn how to open up that lat and subscap for better overhead range with nothing but what mama gave us!

 

Today’s Prescription:

  1. Test Overhead Range
  2. Perform 10 mash and stretch passes / arm
  3. Re-test Overhead Range
  4. Continue Pull-up Program

Don’t Mash Blind – Know Your Anatomy

Screen Shot 2014-07-23 at 1.03.08 PM subscap1 Screen Shot 2014-07-22 at 7.33.35 PM

 

Highlighted from Left to Right: Latissimus Dorsi, Subscapularis, Subscapularis (anterior view).

Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:

  • If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
  • If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
  • Perform 5 sets separated by a comfortable rest (1-3 minutes).
  • Perform each day, Everyday.  CONSISTENCY IS KEY!!!
  • If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.

Screen Shot 2014-07-27 at 3.09.13 PMScreen Shot 2014-07-27 at 3.09.27 PM

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