Thursday 6.03.10

The mobility of the shoulder goes beyond just a ball in socket. The entire socket moves pretty dramatically. With active shoulders you press the whole shoulder carriage up, down, forward or back depending on the exercise. This gives the muscles in the shoulders a little more leverage. It also puts the shoulder in a better position for the movements. It helps avoid binding and moving tendons/ligaments through unnatural positions and will help reduce injury and stress to the joint. You should have "active shoulders" in all upper body movements, but in any overhead work it is especially important to maintain them. Aside from greater stability, the reduced injury potential is vital to the continued ability to train with intensity.

SWOD:
Shoulder Press 5x3

Metcon:
"21's"
- KB Swings (heaviest possible with good form)
- Box Jumps (24"/20")

WOD Tips:
For the SWOD, try and add 5 lbs to last week's effort. Remember those active shoulders!

For the metcon, pick the heaviest KB and the tallest box you can handle. Then do 20 swings and 1 box jump. Then do 19 swings and 2 box jumps. Then do 18 swings and 3 box jumps. Continue in this fashion until you get to 1 swing and 20 box jumps.

Post weights and times to the comments section. bc