We are starting a new segment every month: Skill/Exercise of the Month. First one is Pull Ups. Being good at different variations of the pull up means tremendous upper body strength and core strength. A lot of strength and muscle coordinations goes into being good at pull ups so it will really benefit everyones fitness. As said before it will be broken into 3 sessions during the week. A skill session, a strength session and doing them during a wod. There won’t necessarily be full on pull ups 3 times per week as specific muscle groups will need some extra work as well to improve your pull ups like horizontal pulling plus your shoulders and hands will not tolerate that much pulling from a hanging position.
We will do our very best as coaches to help you get your first pull up or improve different variations of pull ups by the end of the month. It is just as much up to you to make sure you take care of your hands and we will make sure you get the appropriate amount of volume to improve without hurting yourself. I will also cover some written material on the blog which will have a lot of good info for pull ups to help you here.
it might not come together for you on day one but remember it is a long process and you need to commit to it to see the real benefits.
It should be a great first month of skill work. Remember we are not neglecting anything for this but we are adding more volume of a specific element so it will be a tough month. We will include extra recovery pieces at the end of any specific pull up session.
Christian
Saturday 1/4/17
WOD: Partner Wod:
2 Rounds for Time
400m Run Together
40 KB Goblet Squats (each) 24/16kg
40 Pull ups (20 each)
800m Run Together
40 KB SDHP (each)
40 Burpee Box Jumps (20 each) 24/20′
400m Run Together
