12/3/2014

2
Dec

12/3/2014

Every few days, we will have structured time to work on your pull up progressions. This should not take too long since you only will be doing a few sets, but over time it will pay off. See Coach P’s blog post for more information about getting a strict pull up:

http://cpconstantlyvaried.com/2013/01/10/201319how-to-get-a-strict-pull-up/

TnG means “touch and go” power snatch. The bar may not rest on the ground between reps, you may only touch it briefly on the floor and back up for your next rep. You may rest in the hang or overhead position though.

Strength

Take 5 minutes for 3 sets of pull up progressions. (e.g. negatives, thinner band, ring rows, strict, butterfly) Use this time to get stronger/better at pull ups

Take 10-12 minutes to work up to a heavy 3 rep TnG power snatch

Conditioning

AMRAP in 10 minutes:
50 KB swings, 55/35#
50 walking lunges
50 push ups

3 Responses

  1. Vin

    Nate 95/181 35#
    Tanya 35 / 26#
    Orlaith 45 / 217 scale 26#
    Aoife 45 / 211 26 scale
    Sara 75 / 170 35#
    Trish 25 / 150 18# KPU
    Brian 135 / 206 Rx
    Gerry 95 / 250 44#
    Danielle 70 / 228 KPU
    Helen 30 / 125 18# KPU
    Cesar 95 / 225 35#
    Jesse 100/185 44#
    Ryan 125/130 Rx
    Moog 115 / 163 35#
    Aileen 75 / 268 pu scale
    Rachael 75 / 256 256 pu scale
    PH 145 / 213 pu scale

  2. Vin

    Britt 75 / 243 RR scale
    Grant 165 / 266 Rx
    Ben 115 / 265 35 KPU
    Matt 63 / 215 35 KPU
    Molly 75 / 221 KPU 35#
    Dustin 115 / 293 35#
    Johnny 135 / 221 Rx
    Pavan 110 / 190 Rx
    Heath 90 / 229 Rx
    Russ 125 / 180 Rx
    Robin 65 / 217 scale
    Meghan 55 / 170 scale