Posterior and Overhead Shoulder Stability

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IMG_3537WOD

Bench Press -Dynamic Effort (DE) 8 sets of 3 reps
                 -45-65% 1RM/under speed

Then,

5 rounds for time of:

IMG_353950 feet barbell Overhead Walking Lunges -45# M/33# W
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

                                                            Compare to March 2007 and Jan 2009

WOD Demo at R.A.W. Training – video [wmv] [mov]

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Benefits of Dynamic Effort Training

  • Increased maximal strength
  • Improve the rate of force development
  • Improve explosive strength

Dynamic effort lifts involve moving a submaximal weight with maximal speed.  The percentage of your 1RM used for dynamic effort workouts depends on how trained and experienced you are with the dynamic effort method.

With this method of strength training, as with all methods, lifters should keep good form for maximum results and safety.

Example of a dynamic effort set:  Bench Press 8 x 3.  Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. 

Increasing weight is not as important as increasing speed and rate of force development.

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If you could design your own, perfect workout what would it look like? Long or short? Light or heavy? Chipper or 3 rounds for time?  Would it have rests built in (a la FGB) or would it be a head-to-head race?  What would it include? Thrusters, wall balls, and burpees?  Nah. How about rowing and front squats? (even worse) Possibly heavy-a** snatches and high box jumps?

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