Thank You to Jeremy Bender for sharing this valuable piece. Great detail involved with proper pull ups. Check out if you have time. Should motivate many of you to pass your dead hang pull up test, so you can be cleared for “kipping”…..Jen H. and Laura M., and Laura R., and Cindy and Katie and Tracy and……. no pressure.
http://www.mobilitywod.com/2012/01/episode-360365-pathomechanical-pull-up-cues.html.
Heavy Lower
A. Front Squat @ 21×1; 5-5-5-3-3-3; Rest 3 b/t
B. 20 Pull Ups COVP x 4 sets; Rest 2 minutes b/t . (Level 1)
Scaling options include;
- Start with 80% of total max reps (Level 2)
- 8-12 Jumping with a 4 second negative (Level 3) Rest 3
- Banded with controlled negative to failure (Level 4)
C. 400 Meter Run x 3; Rest 2 minutes between
Nicolle 105
Megan 95
liz 105
jD 85
Jolene 100
Bill 165
Mike H 140
Tom 140
Jeremy 175
Nick
Mike W 175
Travis 275
Jason 135
Ryan 135
Aubrey 105
Amy 105
Jenn 125
Laura M 145
Melissa 70
Allison 85
Jill N 85
Karen 85
Katie 110
Connie 110
Ack 110 pp
Cherstin
France
Gregg 1:35, 1:39, 1:25
Cassidy 2:09, 2:02, 2:00
Andy K. 1:29,1:28, 1:36
Andy G. 1:26, 1:28, 1:33
Trish 1:33, 1:37, 1:40
iJaesin 1:22, 1:20, 1:18
Terry 1:28, 1:30, 1:38
Pilar 1:30, 1:30, 1:29
Taylor 1:33, 1:38, 1:36
