Grinder workouts. Long, laborious undertakings which often involve lengthy time domains and persistent repetition of exercises, and always involve an abundance of determination. Determination to stop, to not pause and catch our breath for endless seconds, but, most importantly, to not give in to sloppy, spastic form or insufficient movements. Grinders have their value in teaching us how to push through excessive volume, “grinding” through the work while still adhering to our strictures of form and performance. They test our endurance, both physically and mentally. They don’t show up often in our programming, but this is what I’m hoping everyone will focus on when they do.
For the Bully Drill, lie on your back, press your hips up into the air, and then fold your arms and slide your hands, palms down and overlapping one another, behind your back and as high towards your neck as you can, before slowly lowering your hips. Your shoulders will, most likely, pull away from the floor, but your shoulder blades should remain pinched together as much as possible. This position in itself is a good stretch, but having a partner slowly and gently apply pressure to the front of shoulders, pushing them back down towards the floor, really serves to increase the intensity.
A single Bear Maker = push-up, renegade row, renegade row, stand-up, power clean, single arm press/push press, single arm press/push press, thruster. Done with dumbbells totaling anywhere between 1/4 to 1/3 of body weight.
The “1+” designation indicates the addition of a full Bear Maker complex each round. So, perform 1 Bear Maker the first round, 2 in the second round, 3 in the third, etc. (adding a round means another single Bear Maker, as opposed to increasing the reps of each movement).
DB Suicide = to mid-court and back, and then to the far end of the court and back, with the dumbbells. One, and only one, DB suicide was performed each round, and you could carry the DBs however you wanted (farmer’s style, on the shoulders, etc.)
Exact same set-up and position as before, but with each partner holding the stretch for at least a minute each time to really open up the shoulder.
Awesome work, especially in heeding the calls to use good form through-out the workout, but especially when picking up the DBs in the later minutes of the workout (nothing like being tired and then heaving 1/4 to 1/3 of your body weight off the floor with a bowed back to set you up for some problems). Rest up, stay dry, and we’ll see everyone on Thursday.