FlexibilityRx Attacks the Rack

 

Strength in Conditioning for Wednesday, April 23, 2014

The plank roll is a functional way to develop lateral and rotatory stability.  The side plank couples the lats with the olbiques, the same lat engagement needed for a strong rack position.  While you drive your elbow into the floor before lifting your hips, feel lat engage (contract) on the side of your ribcage and use this same contraction when you have the bar on your chest or your back.  Slow the movement down focusing on keeping the hips elevated. The ribcage and torso should be aligned throughout – moving together at the same time.
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Plank-Roll-SquatRx

WARM UP
Jump rope for 10 min
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CONDITIONING A
15 Minutes
Farmers carry small lap
*Each time you set KB  must run lap back to BK down run back around to the kb
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CONDITIONING B
15 Minutes
Strict pull ups
1 On 1st minute
2 On 2nd minute
3 On 3rd minute until failure with one minute
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CONDITIONING C
4x 400 Meter rows
1 Minute rest after each round

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