Friday, June 30, 2017

30 for 30


James asked me if we could work on a program for him to have 30 pull-ups on his 30th birthday this fall. I know he can do it, he's already really strong - we just need to practice the volume.

I have him on a classic "grease the groove" program for the next month. We picked out a special bar in the gym, and any time he walks past that bar - for any reason - he needs to do 1 pull-up. The goal is to generate a pattern of perfect movement and slowly build volume through the day.

I challenge you to work with James and work on your pull-ups too. Anytime you see him do a pull-up, you should join in.  



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean pull 8-5-3x5

Accessory/Skill

2 windmills between strength sets

Group Workout

5 rounds with full recovery
5 TnG Deadlifts
3 TnG Power Cleans
use the same weight for both movements



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