Thursday, November 29

A lot of you have trouble getting into a good front rack position and a lot of that is due to tight shoulders. We also hear complaints about the wrists hurting in that front rack, which is a problem usually associated with not getting the elbows high enough and keeping the weight on the wrists rather than the shoulders. Take a look at the video below, which shows you how to get into a good front rack set up and a good back squat set up (from a shoulder perspective). Make sure you are setting up properly or everything else will go wrong from there. Play around with your hand position on the bar. Maybe widening your grip could help if it means your shoulder is in a stable externally-rotated position. Check out the video and let us know if it helps.

Workout for Thursday, November 29 Warmup Run/Jump Rope Jumping Jacks Mountain Climbers Fire Hydrants Arm Circles Leg Swings Inchworm Pushups

Strength Hand Release Pushups 5x10 As strict as possible

WOD 10,9,8...3,2,1 Push Jerk (135/95) Knees to Elbows Wall Balls