Workout of the Day
FLOATER STRENGTH
Choose one exercise:
Shoulder Press 1-1-1
Power Clean 1-1-1
Back Squat 1-1-1
Chin-Ups 4×5-10
Notes
Tomorrow we have running, Kipping Pull-ups and kettlebell swings.
ASSISTANCE
DB Split Snatch
Heavy Single
Notes
Work up to a heavy weight on both arms. Your dominant arm will be able to lift a little more weight than your non dominant, not the end of the world for a rep or two. Have fun with it.
If your right arm is holding the dumbbell, your right leg should go back in the split and vice versa on left.
Programming Template: Week 6/6
Can You Touch Your Toes?
Some people fold in half like it’s nothing. Others get vertigo when they bend over. What’s going on here? A few things affect your available range of motion. We’ll focus mostly on your CNS, then touch on a couple other factors.
Your central nervous system’s stretch tolerance decides how far it’ll let a muscle stretch before it thinks things are getting sus and puts the brakes on. When you “start to feel tight” is often more about this than about actual tissue length. This limitation is a protective mechanism your body developed. Useful at extreme ranges, but pretty restrictive if setting up for a deadlift or overhead squat feel impossible.
The best way to increase range of motion at a given joint is short, repeated, consistent stretching, ideally multiple times a day. Your CNS responds much better to lots of short exposures spread through the day than to one long, intense session every so often. You only need :30-2:00 per stretch. Focus on breathing and relaxing into it. On top of that, emphasize the positions you’re trying to develop in class. The uncomfortable front rack or overhead position: spend more time there, under load, fighting for good position. Over the long run that’s what actually adds sarcomeres to your muscle fibers at end ranges so you’re ALSO strong in end range. If you feel like you’re tight everywhere and don’t know where to start, just pick one stretch for one movement you struggle with and try to do it 2-3 times per day.
Still not sure where to start? Then check out Fit & Flexy An active stretch class that alternates focus areas to deepen your range and aid recovery. Consistent attendance leads to measurable mobility gains that translate directly to performance. This class meets in the Annex every Saturday at 10:05am.
Additional Considerations
Connective tissue stiffness. Fascia and tendon get stiffer with disuse or old injury. Same fix as above, just know it moves slower.
Joint architecture / injury history Sometimes it’s your bony structure, not soft tissue. Or the result of that bike accident 10 years ago. That’s just the hand you’re playing with, and there’s not much to be done about it. Adjust your stance, grip, and position to find the strongest, most stable setup you can without impinging. You can still be a valuable member of society and never do a deep overhead squat, I promise.
Leave a Reply