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Tuesday January 24, 1012

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

 

 

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