2.6.13 Strength Ladder

Workout
Throw MBs
Then:
2×10 Shoulder Dislocates
3×15 Bulgarian Bag Halos (each direction)
3×5 HR Push-ups (SLOW)
Then:
BB Push Press Strength Ladder
10 reps, Hold last rep 15s
9 reps, Hold last rep 15s
8 reps, Hold last rep 15s
7 reps, Hold last rep 15s
6 reps, Hold last rep 15s
5 reps, Hold last rep 15s
4 reps, Hold last rep 15s
3 reps, Hold last rep 15s
2 reps, Hold last rep 15s
1 rep, Hold last rep 15s
Rest as needed between sets
During “rest” perform 3x Weighted Pull-ups (mix grips and styles)
Then:
300s FLR on Rings
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
When the margin for weight increase is smaller it's nice to have 1/2 and 3/4 pound plates to athletes can make more incremental increases in weight.

When the margin for weight increase is smaller it’s nice to have 1/2 and 3/4 pound plates. Five and ten pound jumps for smaller athletes is often too much.

Today we did 30 total pull-ups in the workout. I encouraged everyone to maintain intensity (i.e. make three hard either my adding weight or using the smallest band possible) and to mix up their grips as much as possible.

Today we did 30 total pull-ups in the workout. I encouraged everyone to maintain intensity (i.e. make three reps hard by either adding weight or using the smallest band possible) and to mix up their grips as much as possible. Here Allison is using the rope rings we had made.



When females do dips and pull-ups it gets me fired up. Not do they do they do these exercises they do them well. Kara doing towel chin-ups.

When females do dips and pull-ups unassisted I feel like a proud poppa. When they add weight or do more challenging versions I know what we’re doing something right.

 

We had fun today experimenting and playing with different varieties of pull-ups, so much I'll probably put together a Pull-up Variations video for the Go Primal TV You Tube channel tomorrow.

We had fun experimenting and playing with different varieties of pull-ups today, so much I’ll probably put together a Pull-up Variations video for Go Primal TV tomorrow. Stay tuned.



Tools.

Tools.