December 2, 2015

Thursday, December 3rd 2015

The gym is abuzz with the excitement of our pull up cycle. For those that have pull ups we are going to refine the movement and allow you to do it more efficiently and attack more complicated versions of the movement like the chest-to-bar pull ups. For those that don’t have pull ups we are going to conquer that movement and get your chin over the bar without a band.

For those of you without unassisted pull ups, we are not going to be using the bands for any of our skill/strength work during the cycle. It still may be part of METCONS but we are going to stay away from them and use some other drills to help develop the strength and skill needed. There is nothing wrong with bands, but we feel like some other methods might be more effective in the long term for developing the required strength. In today’s video (our first video) we are going to show you one of the crucial exercises that we plan to use in the cycle – The J-Hook Pull Up.

Here’s a video demonstrating no-band pull up progressions we’d like to see…

THE BROMANCE WOD AND WHISKEY

Friday’s workout (at 6:30 PM) for the guys night event is…..

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The sum of your one rep max in your back squat, strict press, and deadlift.

STRENGTH WOD

(No Bands allowed today)

7 min EMOM

5-7 Pull ups (kipping, chest to bar, ring rows, barbell pull ups)

WOD

2…2….4….4…6…6 (climb the ladder for 10 minutes)

Power Snatch

Goblet Squat

Fitness: 75/55 (35/26)

RX: 95/65 (53/35)

RX+: 115/75 (70/53)

After some epic worldly travel, Tanique is back at it for some shoulder to overhead work…

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Thursday, December 3rd 2015

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