Skills for hanging and pulling. Don’t forget “virtuosity”. This term means doing the common uncommonly well. Even the most advanced athletes will take their fitness/capacity to the next level by refining and perfecting some of the skills listed below. The goal is to provide time, space and effort on improving a specified skill that is associated with pull ups. If you are looking to gain strength, don’t add “hard” reps to the skill portion. Instead, today focus on skills and go HARD on Nicole. And yes, we want both maximum reps each set and then yes, a fast run!
3:00 Foam roll lats + chest
_________
10 yard high knees
10 yard butt kicks
10 yard side shuffle x 4
2 rounds
________
5 Scap pull up
5 Scap push up
5 kipping swing
5 Ring row or bent row (light DB’s)
2 rounds
10 minutes of pull up skills and drills!
- Kipping swing
- 2 kips + 1 pull up (refinement)
- 2-1-2 (2 kip swings – 1 pull up – 2 kip swings – teaching “push away”)
- Linking kipping pull up reps together
- Butterfly pull up skill work
- Great time to go through different scaling options (band under feet, band around upper body, band under feet attached across j pegs in squat rack, jumping pull ups (no negative))
RXConditioning:
AMRAP in 20 minutes
400 meter run
Max pull-ups
Intermediate:
AMRAP in 20 minutes
400 meter run
Max banded or assisted pull up
Baseline:
AMRAP in 20 minutes
200 meter run
Max banded or assisted pull up
Rest 1:00 each round
3×15 Banded straight arm pull down
Link: https://www.youtube.com/watch?v=LfGyMCw_Zd0
+
1:00 lat stretch each arm (banded or holding rig)
