Back to some dedicated upper body work for Tuesdays, which, this past Tuesday, featured a few pull-ups followed by a Girl workout which features pull-ups, but without the pull-ups. Clear, right?
Everyone in class was given 15 minutes to cycle through the bars as many times as possible in order to achieve as many strict pull-ups as they could. Those with at least 7-10 strict pull-ups at any given time were encouraged to scale up and add weight with a DB between the knees or ankles. Those without any strict pull-ups yet were encouraged to scale down to resistance bands or rows on the ladder.
As for those with a few strict pull-ups, they were encouraged to go as far as they could with strict pull-ups, even if that meant getting one at a time when they were on the bar. We’ve said it before, but it bears repeating: The more time you put in collecting those 1 or 2 strict pull-ups, the faster you’ll build up your strength, and the sooner you’ll be banging out high rep sets of pull-ups.
Why two versions? Well, Mother Nature rained on the parade a little when an ill-timed down pour forced a slight change of plans for the 7pm class.
For version #1, athletes performed an out-and-back run heading out the back door, down Leroy Pl. to Connecticut Ave., and then back. KB Swings were over-head (American), and the weight for the single-arm DB push-press was suggested as 1/4 BW for guys, 1/8 BW for ladies – or a weight that you could strict press at least 10x.
For version #2, the standards and weights for the swings and PP were kept the same, except the run was replaced with 100 single skips (scaled up to 35 double unders) and a buy-in & cash-out of 15 burpees was added.
Well done on cycling through the pull-ups – there was rarely an open bar, and people were really pushing themselves on the strict pull-ups. A few people asked about another kipping tutorial, so we’ll work that into the program for the near future. Rest up, and be sure to hyrdate before Thursday. See you all then.