- 5 Rounds for Time
- 10 Band Pull-Aparts
- 50 meter Left Arm Suitcase Carry (50/35 lb)
- 10 Band Pull-Aparts
- 50 meter Right Arm Suitcase Carry (50/35 lb)
Suitcase carry is where the dumbbell is carried in one hand and held at the side of the body. Band pull-aparts are done on a resistance band with arms extending to a T position and shoulder blades fully retracted.
Scaling
Use a lighter band for pull-aparts or a lighter weight for suitcase carries.
Movement Intro: The Farmer's Carry
Equipment Intro: Dumbbell(s)
Background: These are my favorite postural reset exercises that helped tremendously with chronic shoulder and neck problems.
Intended Stimulus: Engagement of the upper mid-back. Specifically the rhomboids and lower traps. If done correctly you should leave the workout with better posture the rest of the day.
Strategy: Move methodically and focus on keeping the shoulders back and down. Make sure to engage the core as you do pull-aparts and don't let the ribcage flare out. Use a weight on suitcase carry that is heavy but still allows you to walk with a normal gait.
Intended Stimulus: Engagement of the upper mid-back. Specifically the rhomboids and lower traps. If done correctly you should leave the workout with better posture the rest of the day.
Strategy: Move methodically and focus on keeping the shoulders back and down. Make sure to engage the core as you do pull-aparts and don't let the ribcage flare out. Use a weight on suitcase carry that is heavy but still allows you to walk with a normal gait.
