Call Us: (720) 443-3962 | Login

Thursday November 2, 2011

2
Nov

Thursday November 2, 2011

 

Struggling with your pull ups? Try this progression for 1 month and let’s mark your improvement.

Pull Up Progression

Test out on dead hangs @ 3211 tempo….3 sec down, 2 sec rest at bottom, 1 sec up, 1 sec hold at top. It is a difficult tempo but it will help us establish consistent baseline when we retest.

 

Week 1 & 2 ….I want you to do this POST WOD.

Jumping Negative @ 41X1; 8-12 Reps; 3-4 sets; 3 times a week one day off between

At least one day a week supplement/superset this with ring rows,  bent over dumbell/barbell rows @ controlled tempo (especially at top of contraction).

Then weeks 3 & 4….I want you to do this POST WOD.

Weighted negatives eventual goal is 20% of your BW @ 31X1; 6-8 Reps: 3-4 sets; 3 times a week, one day off between. Start off with light-moderate weight.

Continue to supplement with ring rows, barbell, dumbell rows one day a week

Lastly 2-3 times a week you HAVE to do subscap supplement work……T-3 raises, Ext. Dumbell rotation, Powell raises.

We need to keep the smaller muscles in your shoulder in balance to support large volume of vertical pulling and pushing.

 

If you feel overuse then tell me and we will reassess your program design.

 

 


Press @ 21×1; 5, 5, 5, 5, 5

Rest 5

Tabata for total Reps

Thrusters 45#/35#

KB swings 55#/35#

Abmat Sit Ups

Rower for cals


__________________________________________________________________________________________

Dexter 131
Michael W. 205
Jan 231
Cindy 336 Rx
Jeremy 237 Rx
Reno
Waz 326 Rx
Lisa 265
Javier 279
Katie 284
Jen 258
Allison 213
David 257Rx
Scott 295
Amy 236
Travis 330 Rx
Reno 295 Rx
Jen H. 260 Rx
Connie 255 Rx
Galo 302 Rx
Doug 220
Trish 251
Zac 253
Laurie 219
Julie 226
Tayler 295 Rx

Leave a Reply