Saturday, March 13, 2010

Monday, March 15, 2009 (Workout 1 of 28)

Warm Up - Shoulder, Posterior Chain

1. DeadLift 5 X 3 @ 70%
2. 1 Arm Press - 5e @60%; 3e @70%; 3e @ 80%; 1e @ 95%; 2e @90%; 3e @ 80%
3. Pull Up 5 X 5; No Thumbs; Maintain Hollow Rock; Dorsiflex toes

Cool Down - Yoga; Downward Dog; Cat-Cow; Brettzel
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2 comments:

  1. Nick ChertockMarch 13, 2010 at 7:59 AM

    Mark: What do you mean by 'Maintain Hollow Rock' on the pullups?

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  2. Mark J. LehmkuhlMarch 13, 2010 at 8:23 AM

    Good question Nick.

    The hollow rock can be a trunk exercise when the subject lies flat on their back and rocks back and forth from shoulders to buttocks while maintaining that tight trunk.

    In the tactical pull up we dorsiflex the toes, suck the humerus into the shoulder socket and maintain a tight trunk. We apply the hollow rock to form tightness and curvature to the pull up, only without the rocking motion. Hollow rock insures that the subject is remaining motionless with the trunk and dorsiflexing the toes, and pulling with the lat/posterior chain.

    I hope this helps.

    Mark

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