Fall Outs and Ring Rows

Strength WOD Three sets of: Front squat x 6 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps @ 211 each arm Rest 45 seconds Fall Outs x 45 seconds Rest 45 seconds For years, some of the best coaches have spoken of the benefit of not only doing equal amounts of pulling movements and pushing movements but sometimes even more than that. For us, rows and pull-ups are just as important to our training as benching or any other lift. That’s a good thing, but sometimes you need to shake it up a little and do something you aren’t used to. So here are some lifts that you may not have done before or you pushed them into the background in your training. Front squats I know—front squats? For the back? I thought those were a quad exercise! You’re right. They are. But an often forgotten benefit of front squats is the amount of posterior recruitment they require in order to maintain a vertical torso. Front squats can be a great back exercise if you do them with good form and keep an upright torso the entire time. I recommend using a clean grip instead of the crossover because it keeps both shoulder level whereas the crossover grip will result in one shoulder being higher than the other. If you have trouble with this grip, work on your wrist mobility and keep at it. It’s worth the trouble. Remember to keep your head looking forward and maintain a neutral neck position and a flat back. WOD (workout of the day) 10min AMRAP 10 – Ring Rows 20 – Air Squats]]>