5 Round Friday
Workout of The Week
My body is still a bit beat from training the last few weeks so i’m taking the rest of this week to work on some problem areas before jumping into training again.
Below are some tips to avoid running your body into the ground.
1.) Don’t Neglect Remedial Exercises
Keep remedial exercises for problem joints in your training atleast for 2-3 weeks at the start of every Macrocycle (12-16 weeks usually).
Focus on joints that typically give you issues or that will be heavily taxed in the upcoming training cycle.
2.) Roll / Self Release
Use a foam roller, kettlebell, or even a barbell to roll out tight areas. I’d recommend doing this post workout usually but if you’re dealing with pain, warming the tissue up a bit first then rolling could be beneficial still. Especially if it decreases pain enough to let you load the tissue in the workout.
From experience, a lot of shoulder issues originate from a weak rotator cuff and tight lats / subscapularis.
Dig into the area (gently at first) with a foam roller or lacrosse ball. You can even use a barbell.
3.) More Bloodflow
High repetition (25-50 rep) band exercises to warmup, flush the tissues with fresh blood and nutrients, and increase tissue tolerance to volume & load.
This just feels good
Meathead Mobility
Movement of the week? Idk i’m not going to call this something gimmicky. Here are a couple ones you can try for your upper back, T-spine, shoulders and or chest.
I discussed similar concepts in my Training The Weak Link article if you missed it.
The Workouts
Here are this weeks workouts. 5 Round Friday means 5 rounds of training. You could hit all 3 of these if you’re a madman, or just pick one. This is not a program, just a workout. Use these workouts to improve work capacity or go heavier and treat them as a stand alone workout. They’re also great to try if you’re stuck with minimal equipment.
I recommend warming up with some bodyweight movements first or a 10 minute flow.
The 10 Minute Flow
Pick any 4 to 8 exercises and keep cycling through them until your 10 minute timer rings. There are no rules, do whatever you want but here are some guidelines I recommend.
Select an even number of upper and lower body movements so you can alternate between upper and lower.
Mobilize and move every joint: Shoulders, elbows, wrists, knees, hips, and your spine but keep the emphasis on your problem areas.
Don’t be afraid to get sweaty. Try to “overdo it”, you probably won’t.
Lower
Upper
Power
Stay strong,
Meathead mobility ❤️