Shoulder flexibility & High speed training

[pnaas97]

Coach,
A comment and a question from a new member:

Comment: I struggled with shoulder flexibility so that I could comfortably grip the bar for the squat. After doing the warm-up exercises described in CrossFit Journal (August 2005) ?The Overhead Squat?, I am now able to grip the bar properly and comfortably.

Question: On page 171 of SS BBT, you discuss ?High speed training?. Do you offer more insight into this type of training for exercises like the squat (e.g., # of reps, speed of the exercise, rest between sets, etc.)?

Thanks and happy new year.

[Mark Rippetoe]

I am not a specialist in this stuff, which is Westside's Dynamic Effort method. Look over at www.elitefts.com, or on other Westside-specific sources.

[Andy Baker (KSC)]

If you've never done DE training don't overcomplicate it. You can read |Louie's articles at the Westside Barbell site but you might walk away a little confused when he starts talking about calculating band tension at the top and bottom of the lift and all that stuff. That stuff is over everybody's head except for Louie. Generally squats are done off a pararllel or below box for 12 x 2 at 50-60% of 1rm and benches are done for 8-10 x 3 with 40-60% 1rm. If this is new to you, don't worry about bands and chains and all that stuff. This stuff will drive up your lifts and is a nice break from all the heavy stuff.