Why you should pull more – Tue 11.15.16

 In W.O.D.

Don’t skip pull days.  Many in the fitness business; Jason Ferruggia, Bret Contreras, Jim Wendler, Eric Cressey, recommend a 2:1 or even 3:1 ratio of pulling to pushing exercises.   This helps keep a balance between pulling exercises (rows, pull-ups etc.) and pushing exercises (bench press, push ups, etc.). If you don’t pay attention to that balance, you’re setting yourself up for bad posture, muscle tightness, and even joint pain.

A pull exercise is performed when you pull weight toward the body during the concentric portion of a movement and then lengthens as the weight moves away from the body during the eccentric portion of the exercise. Pulling exercises use prime movers and make up what is known as the posterior chain, such as the hamstrings, latissimus dorsi, trapezius, biceps, forearms, obliques, and abdominals.

Modern humans spend a lot of time seated during the day, which inhibits the use of the posterior chain muscles. The posterior chain is the primary mover for forward propulsion, including movements such as jumping, pushing, pulling, running, hopping, twisting, walking, squatting, bending, and even simply getting in and out of a chair. Neglecting your posterior chain can negatively affect your posture, mobility, strength, and flexibility.

When this happens, your primary movers take a back seat while your stabilizing muscles do the big jobs.


Strength
:  Barbell Row 8-8-8-8-8

Conditioning: 3 rounds for time:
– 400m Run
– 10 Hang Power Cleans (Performance: 165/115#, Fitness: 135/85#, Health: 95/55#)
– 10 Push Jerks (Same weights – Must be Jerks, NO STRICT OR PUSH PRESS)


*Optional Strength:  Wendler Week 2 Day 2:
Percentages are off your TRAINING MAX, which is 90% of your true max:
– Deadlift:
70% x 3
80% x 3
90% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


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