physical. 01/23/14

    Cueing the path of the pull-up. Up, not out.

    Back squat:

    5- 5- 5- 5- 5- 5 @ 75-80% of 1RM

    Weight stays the same throughout (denoted by dashes). If designated weight creates or forces a compromised position, make an immediate adjustment. Rest up to 1 minute between sets.


    Weighted/ Strict pull-up:

    5, 5, 3, 3, 1, 1, 1, 1

    If appropriate, weight increases each set. Rest as needed between sets (up to a minute).

    If strict/ weighted pull-up fails (or isn’t yet in your toolbox) substitute corresponding number of diligent attempts + “negatives” (slow, controlled descent from above the bar) for each set. 1 attempt + 1 negative= 1 rep.

    And then, 5 minutes of:

    Turkish Get-up @ 50% of 1RM

    Accumulate as many quick, meticulous reps as possible. Switch arms as desired.