March 20, 2012

Rotator training should be something all individuals should incorporate in their training.  Shoulder health and mobility is of paramount importance when it comes to pain free ranges of motion.  As a whole our internal rotators are typically a lot stronger than our externals, but a balance must be achieved between the two.  The movement in the video is a great movement that can be utilized when getting ready for some shoulder work.  I like to add a pull from the waist to the start of the movement in the video and a press to the rotation once it is overhead, but both additions are not necessary. 

Program 3 Conquest
Introduction
A. Press 4 x 5
B. Push Jerk Technique
C. 10-1 Ladder For Time
MB Squat Clean Thruster 20/14
Hanging Leg Raise

Advanced
A. Press 4 x 5
B. Push Jerk.Split Jerk 4 x 1.1
C. 10-1 Ladder For Time
Squat Clean Thruster 115/75
Knees to Elbows