240707

Push Jerk 3-3-3-3-3-3-3 reps ~ Max. 40 kg
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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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(29:41)
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Squat 5-5-5-5-5 ~ 50 kg
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Bench Press 5x5:
5 x 8.75 kg
5 x 10 kg
5 x 11.25 kg
5 x 12.5 kg
3 x 15 kg
8 x 11.25 kg
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What About me??

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The Pull Up

Notice that we make no mention of grip, underhand or overhand (supinated or pronated). We don’t care, and we don’t want you to either. When you can do 40 pull-ups you won’t care much if the grip is underhand, overhand, wide, narrow, or mixed – it all starts to feel the same. The lesson is - mix it up.

How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)

Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!

The goal in your pull-up work is “more.” You want, you need, more pull-ups. The more you can do the stronger you become. Muscular endurance, absolute strength, relative strength, whatever you want to define and measure gets better. With the goal being high reps, regular exposure is critical.

We recommend incorporating the pull-up into your warm-up routine. Try not to favor a grip. If there is a discrepancy in your number with the overhand versus the underhand grip, give emphasis to the weaker grip. With increasing competency the difference between the two grips in feel, muscle recruitment and development approaches zero. Every personal best pull-up is an event worthy of celebration. You’re going to live to be 100 but you’ll not get that many pull-ups, so treat the new ones like birthdays.