Shoulder mobility - stretching, foam rolling, dislocates
When I attended Kelly Starrett's excellent workshop at CF Boston in September, I was held up as an example of someone with bad shoulder mobility. He had me trying doing an overhead squat, and he kept telling me to stop cheating. I quite simply could not hold the bar overhead without arching my back. His prescription 5-10 minutes of shoulder mobility work before doing any overhead work. Sometimes even that is not enough lately. Hopefully, things will improve as I build a routine incorporating kipping pullups, mobility work, OHS, and the like.
- 3 x 25# pullups
3 MU row-transition
- 10-second tuck L-sit on rings
3 press to headstand
Press 5x3 85-95-105-115-115f
As soon as I finished thee fourth set, I knew I'd commited the classic alignment fault, because I could suddenly feel tenderness in my L1-T12 disc. I know the feeling from injuring it by catching some jerks with a hinge at that L-T joint. (Kelly Starret expands on this here.) This was just enough tenderness that I knew I lost tightness in the core trying to compensate for my limited shoulder mobility.
- 5 pullups
Pushups failed me, like usual, only quicker this time.
Saturaday, December 5th workout - The Start of the Cure
10 minutes carrying wood
5 minutes jump rope - no more than 6 consecutive DUs
Shoulder mobility work
- 3 HSPU
10-second frog stand
You can see the two problems working against each other here, limited shoulder mobility putting me at a less-than vertical body angle and a softening of the back to make my torso angle even less vertical. This is the classic upstream-downstream mobility issue that Kelly Starrett harped on in his Chasing Performance seminar - a mobility restriction in one part of the body leads to an even worse form issue elsewhere. (This is an amazingly useful analysis tool for a coach.) The solution is even more dedication to shoulder mobility (daily perhaps), and a corresponding effort to strengthen my core, not by situps and back extensions, rather by doing exercises that force me to work to hold my spine straight.
Deadlift 3x5 - 225-275-310
That was harder than I remember, but my form was halfway decent.
Suitcase DL 3x3 each 95-115-135
KB Complex, 12K
One minute each:
- One-arm swing, right 31
Figure 8 forward 20
One-arm swing, left 33
Figure 8 backwards, 12 (That was silly.)
Clean and press, right 20
Halo, cross chop, alternate sides 22
Clean and press, left 17
Some folks like the pump they get after a day of bench press and curls (guess it looks good in the mirror), but I like the pump after a day of deadlifts. Walking around with a tight trunk just makes me feel strong. I won't be doing heavy deads every week, but I'll mix them in with snatch-grip DLs, unilateral DB/KB work, and the like. I've got hips that even after a few months off can move hundreds of pounds, but I spent those months slouched in front of a computer at work, so my spinal erectors got weak much faster. That's an imbalance I won't allow to get the best of me. The same goes for my mobility work. It's time to stretch.