Master Pulling Foundations

First day throwbacks and first time experiences. “Alright, now we’re going check your pull ups out;” I like to assume everyone has one (Ha). You can definitely connect to the first time you ever attempted one. Running can be exhausting; we’ve all found a way to push ourselves off the ground. People seem to have this special relationship with the pull up; one with explicit communication: F-this, f-that, f-why, f-no and f-yes!

We all just want one, or better ones. It seems if we just had more of them, or they felt easier, we’d feel so much better about life. You could be struggling with getting out of single digit kipping pull ups; trying to get your first strict pull up; looking for your first muscle up; or rocking out ring rows. I would never discredit the band, and what it can help you accomplish; however, you’ll have to develop confidence off the band.

Breaking down the pieces can effectively target your weaknesses, and satisfy your hunger:

Rows “Meat”

• You can do more of them; sets and reps, repetition is the father of learning.
• You can challenge each muscle and muscle group in a variety of positions; this provides a variety of stabilization and muscle function
• You can instantly change the difficulty to achieve specific rep ranges

Work towards being able to complete 5 sets of double digits rows with your feet elevated on a box.

Hangs “Greens”

• The longer you can hang, the more time you have to do pull ups.
• Isometrics help increase muscle awareness and stabilization; own that position to encourage confidence at your weak points.
• Time under tension forces your grip strength and hang time to improve; all that activation gets more effective doses

Work towards being able to perform 5 sets of 1 minute bar hangs with straight arms, flexed arms, or half way between.

Negatives “Fixin’s”

• Slow eccentrics send your muscle into a metabolic meltdown; they teach you how to resist gravity.
• They can be performed at any level, even before dead hanging on the bar (ie. on the rings).
• Time under tension forces your grip strength and hang time to improve; all that activation through an entire range of motion.

Work towards being able to perform 5 sets of 30 second lowers on the rings, or on the bar.

Coach Program “Dinner is Served”

Remember you have some pretty knowledgeable, friendly dudes around here. All of us coaches have strategies that will you get you there. Just set a little time aside and chat with us. We have a variety of strategies that can get you there quick, steady, or cruise. We got all the numbers, sets, reps, percentages, evolutionary ideas and time tested classics to make it happen. Why do all the thinking yourself? That’s the bonus of training with the MadLab crew.

The experience is as exciting as you make it. Celebrate and master the basics. Movements have their natural patient progressions; there’s no harm in having some fun and pushing the edge.

Science and Art,

Chesty

Wednesday Lesson Plan

W/U: Coaches Choice

TECH:

A1 L-sit 2x (1 minute hold)

A2 Handstand 2x (1 minute hold)

WOD:   “A Little Swinging and Running”

30 K-B-S

1 mile run

30 K-B-S