Wednesday, February 28, 2018

High-rep pull-ups

I saw this image bouncing around the internet this week, and it goes with a theme that I wanted to talk about in the TSC program.  There will be days where we are going to be doing high-rep pull-ups - 15-30 in a set! Most of the time my goal is to get you strong enough so that you can do your pull-ups with no problem, but we never do that many pull-ups. So what happens in the TSC when you have to do max reps? We need to train the muscular endurance part too.

For the high-rep days, pick a heavy enough band (or more) so that you can do the full rep scheme unbroken. It may feel silly to start, but it will help with the time under tension.  If you have 5 strict chest to bar pullups, I'll even let you kip (gasp!).

Secondary rant: notice how in that chart, sets of 10-12 are right in the hypertrophy region. Do you know what hypertrophy is? Making muscle big. You know what most women who come to me say? "I don't want to get bulky." You know what most trainers have the ladies do? Sets of 10 and 12! We spend most of or time in the 3-5 range, which is the power and strength without the size. Don't worry about getting bulky, it won't happen!


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


squat 5-3-3-3x3


5 pull-ups between sets

Group Workout

8 rounds, heavy:
3L KB swing clean + 3 KB back squat 
3R KB swing clean + 3 KB back squat
rest 0:30


5 rounds, fast:
5 jump squats
5 box jumps
5 double cleans
rest 0:30


2:00 double rack hold


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