Physical Subculture

So I pulled a groin muscle skiing last week.  Nothing too bad, but it limits my squatting movements.  So, to rest the groin (uh…) and to let all the calories in the belly stop bitching at me, all while making the spine a piece of iron for when we start hitting it again hard tomorrow, we did a big day of partial, but heavy, movements, almost Paul Anderson style.

Janda situps/planks/side bridges as a warm up.

Heavy walkouts/partial squats.  Just a few sets of walking out with a really heavy barbell, maybe followed by a few very partial squats, just to let the spine feel the weight.  Reading Rock Iron Steel by Steve Justa before hand helps set the mood.

Narrow stance/narrow grip overhead squats.  Weight on this one is moot.  Just grab a bar and keep the arms locked with the bar over the head.  Treat it like regular overhead squats, with all the same rules, but it will feel entirely different, and the range of motion might be incredibly limited.  5 sets of 3 slow painful reps may be enough.

Partial goodmorning.  Set the pins high and do a few sets of low rep goodmornings down about half of the normal range of motion.  Go heavy.

I finished off the day with some hang cleans from pins (5 sets of 5 reps) just for fun.

Camera battery is being charged, but we’ll be back with pictures tomorrow.  Hope you all had a good holiday.