Pull-Up Efficiency

Tuesday's Coach's Tip brought to you by Coach Nickole...

"If we were testing upper body/pulling absolute strength, we would be performing a max strict (weighted) pull up.  Today, we will be working on upper body pulling muscular endurance by executing pull ups over a defined period of time.  This is a great time to work on pull up efficiency.  Whether you are just learning how to kip, or working on your butterfly technique - the goal is to move efficiently the full 30 seconds of work.  Here are some tips to become more efficient:

1. Arch hollow swing:  This is a great drill to do as a warm up, or a progression to learn the kipping action.  Keep your glutes tight and initiate movement with your shoulders and rib cage. 

2. Kipping Pullup: To string pull ups together, once your chin is over the bar, push your body away from the bar.  This will generate a kipping action and will help string your pullups together! 

3. Butterfly Pullup: If you have butterfly pullups, work on keeping your legs straight and initiating the movement from the hips.  Not only does it look prettier, it will be less fatiguing/more efficient!"   

**SCHEDULE UPDATE** Today's 7am class will be cancelled. We will resume regular 7am classes on Thursday. Our apologies for any inconvenience.  

 

A. 3x30sec AMRAP: jumping pullups
*rest 90sec b/w

B. at a sustainable pace;
 5min AMRAP:
-250m row
-30 double unders
*rest/walk3min

5min AMRAP:
-9 db front squats
-9 db push press
-9 burpees
*rest/walk3min

5min AMRAP:
-250m row
-30 double unders
*rest/walk3min

5min AMRAP:
-9 db front squats
-9 db push press
-9 burpees

A. 3x30sec AMRAP: kipping pullups
*rest 90sec b/w

B. at a sustainable pace;
 5min AMRAP:
-250m row
-30 double unders
*rest/walk3min

5min AMRAP:
-9 db front squats (35/25)
-9 db push press (35/25)
-9 burpees
*rest/walk3min

5min AMRAP:
-250m row
-30 double unders
*rest/walk3min

5min AMRAP:
-9 db front squats (35/25)
-9 db push press (35/25)
-9 burpees