Warm-up:
back squat (triples to 185#)
7x3 rack pulls (135,225,275,295,3x315)
7x5 ring dips
lawnmower extensions (video below)
Dropped weight on the rack pulls to work my weak mixed grip. I've been deadlifting singles lately, and always use a left-up-right-down grip. My left-down-right-up grip is a good 30# below my 1RM, so I took some time today to try and fix that. Trying to avoid giving my spine a permanent S-shape.
Lawnmower extensions are awesome in a Turkish get-up sort of way. Sonnon makes them look ridiculously easy in the video. Don't be deceived. Brutal core and shoulder exercise; very much a keeper. As with lots of ring exercises though, they're pretty tough on the elbows.
Friday, April 25, 2008
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3 comments:
Yeah, I make sure to alternate my grip between sets, though I usually maintain the same grip during a set. Sometimes I forget while I'm resting, but my muscles remember which way I did it last. I haven't noticed a pull difference in the grip, but I haven't tested it either, so I'm sure there is one.
...and I'm not sure I'd know about the ring exercises...
Holy crap, that exercise looks crazy though. Definitely looks good. He describes it as 'similar to a muscle-up, but sport-specific'.
'Nuff said.
My rotator cuff is quaking in fear at the thought of the lawnmower extension.
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