"Squat Work and Tabata Pain"(8.26.2011)
- 8 Months Pregnant and still going strong! Melissa working the high rise clean position with boxes to ensure safety and form! Great Job and Shows What Hard Work Can Do!
*Saturday, August 27th, 2011 Class Schedule: 9:00 am Class Time*
*Please Donate Here to the Fight Gone Bad Fundraiser, Anything Helps!*
I. Strength and Conditioning Workouts of the Day:
A. Back Squat, 5 sets of 1, work to a heavy single
*If feeling good, go for a pr, if not back off and go for a heavy single*
B. Front Squat, 5 sets of 3 @ 80%, rest 90 seconds between sets
*Get Results and Percentages from August 16th, 2011*
C. “Tabata Thrusters”(20 seconds on/10 seconds off x 8 Rounds)
Weight will be at 95 lbs/65 lbs for Thrusters
*Scale as needed*
*Vagabond CrossFit Coaches Session 4: Double Unders*
[youtube http://www.youtube.com/watch?v=KSkh566MYNg]
II. Overhead Pressing and The Benefits by T Nation Online Site:
An Anatomy Primer
Let’s quickly discuss the pertinent anatomy involved. Effective overhead movement begins and ends with the thoracic spine. Quite simply, if you’re in an excessively kyphotic or “slouched” shoulder position, there’s no way you’re going to safely press overhead.
When the thoracic spine is excessively kyphotic, it places the scapulae in a poor position. Instead of being tucked down and back a bit, it’s forced to ride up higher on the ribcage. This forward drawn position also narrows the subacromial space, which will force you to impinge sooner.
(Granted, there’s some degree of “impingement” any time you press overhead. The real issue is when your mechanics are off and this impingement becomes excessive, problematic, or causes pain.)
Finally, by being excessively kyphotic you lose the ability to fully flex the shoulder.
Left Picture: Good Mobility of Shoulders/ Right Picture: Not So Good
Try this right now.
•Slump forward while sitting at your computer.
•Reach up as high overhead as you can. Note how high you get.
•Now, sit up as straight as you can and repeat the test.
Chances are your shoulder range of motion improved dramatically. You just learned how important the thoracic spine is!
Quality overhead movement goes further than just the t-spine. You also need quality upward rotation of the scapulae. The upper traps, lower traps, and serratus anterior all play a role in promoting upward rotation.
Finally, a strong rotator cuff will help depress the humeral head and position it appropriately in the glenoid fossa.
To summarize, you need three things to overhead press well:
•Adequate thoracic spine extension.
•Adequate upward rotation of the scapulae.
•A strong and stable rotator cuff.
Note. One thing you have absolutely no control over is the shape of your acromion, which decides how much space your rotator cuff has to “breathe.”
Post Weights Used and Number of Reps to Comments.