Monday, April 18
“What a strange thing!
to be alive
beneath cherry blossoms.”
― Kobayashi Issa, Poems
We are rebooting our Strict Pull-Up and Strict Muscle-Up Program we ran last year that saw many of our athletes improve. 2x/week over the next 10 weeks, expect to see strength and/or skill sessions dedicated to moving us closer to these goals, which many of our athletes share.
We'll be working on various skills meant to improve pulling and core strength. You'll have multiple opportunities to repeat skills in order to 1) increase difficulty and 2) monitor progress. Skills will include both pull-up bar and ring work, static and dynamic movement, plus accessory work with a special emphasis on the hollow body position and lat activation/development. Keep in mind that this program is meant to be revisited as often as needed. Results will vary based on your ability when starting the program. The important thing to keep in mind is progress. As long as you are better off than when you started the program, you are headed in the right direction. It might take another run through the program before getting your first rep. Fitness is a journey. Enjoy the process!
Strength
Strict Pull-Up Test
Strict Ring Dip Test
Strict Pull-Up Program (Session 1) – Pre-requisite: 5 full ROM ring rows (feet under rings) and the ability to hang from a bar for 5-10 seconds.
Hollow Hold 1x:60
Accumulate 60 secs. It's important you're pulling from the proper position. That means learning and strengthening the hollow position. You'll be playing around with the hollow hold many times over the course of this program. Point your toes, squeeze your glutes and quads, and tuck your rib cage down (shoulder blades off of the ground). *Scale to a tuck hold as needed.
Banded PVC Lat Press Downs 3x15
You'll need strong lats in order to perform a strict pull-up, so let's strengthen them! In addition to strengthening, these lat press downs will also help you understand how to activate your lats (which isn't always obvious or easy to do). Press down fast and control on the way back up. Your elbows should remain locked out the entire time. *The thicker the band, the harder these will be.
Toe Spot Strict Pull-Ups 5x5
Rest as needed between sets.
You'll be doing various forms of strict pull-ups throughout the program. You'll start with the toe spotted versions. The box is there to provide as much assistance as you need, but challenge yourself to use as little as possible. *Initiate the pull-up with your lats. Activate them the same way you were during the lat press downs from today.
Strict Muscle-Up Program (Session 1) – Pre-requisite: 7-10 strict pull-ups and 3-5 strict ring dips
False Grip Active Ring Hang 3x Max Hold
Rest as needed between sets.
Make sure that you are maintaining a hollow position with your rib cage down, arms as locked out as possible, legs straight, and toes pointed.
Ring Support Hold 1x:60
Accumulate 1 min.
Think about pressing down on the rings. Keep your eyes forward and toes pointed straight down. Focus on breathing here. Do not hold your breath while in position.
Segmented Ring Row 3x10
Rest as needed between sets.
Keep the hollow position throughout the movement. Press down to initiate and pause for 1 sec then pull and drive the elbows down and back. Make these challenging but form is the priority.
WOD
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.