"Hold Your Stretches"

Holds For Less Then 2 Minutes
When It Comes To Holding Stretches For Any Amount Of Time, We Must Understand The Effects Of The Stimulus We Are Providing. A Study By Currier And Nelson In 1992 Has Shown That Both Much Longer Amounts Of Time And Significantly More Force Are Required For Permanent Deformation Of Dense Connective Tissues. What This Means Is That For Any Cell In The Body To Even Care About A Stimulus That Is Being Placed On It, The Imposed Stimulus Needs To Be Greater Then Two Minutes. If You Didn’t Want To Hold Stretches For That Long, A Study By Robert Shleip In 2008 Supported The Notion That It Takes Roughly 2,000Lbs Of Force To Deform Dense Connective Tissue 1%. Good Luck Producing A Literal Ton Of Force Onto Someones Hips. …

Warm Up (NFT):

  • Foam Roll (T-Spine)

Then...

3 Rounds (40 sec on/20 sec off)

  • Jump Rope
  • Arm Circles
  • Banded Lateral Walk

Strength (5 Rounds):

  • 5 Bench Press
  • 16 Chainsaw (8/8)
  • Pillar Plank (1 min)
    * Build over the course of bench press sets *

Met-Con (5 Rounds):

  • 10 KB Swings (53/35)
  • Single Arm Farmers Carry (25 yds)
  • 10 Lateral Box Overs (24"/20")
  • Prowler Push (Down)

Mobility (NFT):

  • Banded Shoulder Distractions
  • Chest Opener
  • Bilateral Shoulder Flexion
  • Ankles/Calves
  • Smash Hamstrings on Bar
  • Foam Roll