Switching our grip

JT Scott | 09/04/2014 | 1

Our normal approach to building our pull up strength is most often volume training of some sort.  Our approach to pull ups today will be more similar to barbell training.  We’re going to be doing 5 sets of 5 chin ups (palms facing back) looking to scale ourselves so that 5 reps are challenging.  If we have mastered a strict chin up, we might consider adding weight.  If we normally scale our pull ups, we’ll want to find a scale that makes 5 reps challenging.  Consider supporting some of your bodyweight with your toes on a box.  This can give you more control over the challenge your upper body receives and more even assistance than from a band.  Regardless of what you choose, the reps should be super slow and controlled, with zero kip or swing.

STR:

overhead squat
3-3-3-3-3
superset with
chin ups
5-5-5-5-5

WOD:

5 rounds

20 double unders
10 situps
5 thrusters (115/85)

Reminder: We will be running 400m run time trials this Sunday during open gym.  One of your coaches will grab whoever’s interested around 11:30 (you should already be warmed up) over to the neighboring school to test your fastest 400m sprint!  We’ll be re-testing in several weeks, so lock in a time with us this Sunday!