Here we are again! And for a second week in a row, for those of you who have made efficiency of your movement a priority in the past year, you must be chomping at the bit to get into this workout. Spencer will address some strategy in a future post but I want to you highlight a few things as you warm-up and give you a couple small cues to focus on throughout the workout.
-First, as you warm up, make sure you are opening your range of motion to get as much of your head through in the arch position. A good test I use is to lay face down in a straight line and place my hands about jerk distance apart on a 20”-24” box to really get my head through. You can also use this a way to find ‘sticky’ spots in your shoulders and back to foam roll/lacrosse ball.
-Second, scapula raises with a hollow body… incorporate these into your warmup for activation and positioning at the bottom of your pullups
-Just like last week, if you are doing singles or sets of 20, a solid arch position to kip from will be vitally important. You will see that the best performers of this workout will have some of the most efficient kips no matter if they are doing singles, doubles, or big sets. Use. your. kip!!!
Good luck to you all!!!