Farmer's Hold and Chin Ups

Strength WOD A. Pull Ups (Strict) x 6 B. 1 min Farmer’s Hold Max Weight 1min Rest 4 sets Coaches Corner: If you want to build muscle at an optimal rate, tissues need to be under loading for a considerable amount of time.  Carrying variations like farmer’s walks can really help to pack some meat on your upper back. Carrying variations can really help to build up your grip strength by improving supporting supporting grip. This is with both the case of heavy farmer’s walks and lighter variations with the thick handle of a kettlebell.  This will carry over the most to your strength training exercises, whether it’s a deadlift, chin-up, or just about any other exercise you’ll attempt in the gym. In order to safely train overhead movements, we need to have adequate upward rotation of the scapula (shoulder blade).  Unfortunately, a lot of people come up short on this dynamically; the arm moves up, but the shoulder blade stays down. However, if you guide them to an upwardly rotated position and keep them there, they are often able to stay in place and get a great training effect that will ultimately lead to healthy shoulders. WOD (workout of the day) 12min AMRAP Wall Balls x 20 (20/14) KB Swings x 15 (53/35) Chin Ups x 10 ]]>