We didn't scale this gem which meant EVERYONE had to be able to perform some advanced Pull-up varieties. Good job holding on tightly, and giving 100% effort 100% of the time. You're closer than you think...
We broke this workout into four parts. Only a couple of guys went Rx'd on the Press, the rest started at around 85% of our 1RM, and dropped weight each round. Reps were totaled for a raw score. We named the workout "Mad Max".
Max reps Press, 135 pounds
Max reps L-pull-ups
Max reps Press, 115 pounds
Max reps Strict pull-ups
Max reps Press, 95 pounds
Max reps Chest to bar pull-ups
Max reps Press, 65 pounds
Max reps Pull-ups
load 1 2 3 4
Paul- Rx 2/10 5/10 10/4 15/16 Tot- 72
Carrie- 65/55/45/35 4/0 8/4 15/1 20/14 Tot- 66
Caitlin- 70/60/50/45 2/4 8/8 12/3 14/30 Tot-81
Tommy- Rx 4/3 8/5 11/6 17/14 Tot-68
Juan- 95/85/75/65 7/4 12/4 13/3 20/2 Tot-65
Teresa- 85/75/65/55 1/0 7/3 12/8 15/21 Tot- 67
T- 115/105/95/85 5/9 7/14 10/10 12/21 Tot- 88
Great workout everyone! Super good job Paul, and Tommy, as prescribed, and wicked strong Pull-ups Caitlin! 30 is the real deal. This was a heavy workout, regardless of how many reps you got. Anytime there are this many MAX efforts things can get dicey.
IF your Pull-ups aren't where you want them to be get a little extra practice. We want a strong back and shoulders so any pulls will do to practice- Ring rows, Reverse push-ups, and Negative pull-ups are all great ways to get stronger.
While this is taking place you are learning body control and positioning. You've learned Hollow, and Superman, now take them to the bar and practice some controlled "stop on command" swings. Put it together and you're getting all sorts of Pull-ups before you know it.
The ball is in your court. Do something with it.
The Presses all looked good. We talked about the rules and the range, and what constitutes a successful lift. Hard NOT to use your hips isn't it? No worries. We had some solid lifts. Thanks for those monster efforts.
www.trackmypr.com
Use this service. It's free...
Thanks for another great day at CFSF.
Movement = Life.
CFSF
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