Over the last few weeks we have seen tremendous improvements in pull ups from everyone whether it has been getting your first strict or kipping pull up. It has been amazing following everyone increasing there pull up ability and strength steadily over this training cycle. Keep working hard for that first or next rep.
There has also been a group of you who have started to experiment with butterfly pull ups which is just awesome to see. Marcus and I utilize butterfly pull ups ourselves so we are all for them but there are some things we need to cover before we really get into them. Both Marcus and I agree that if you are ready to go to the next level of butterfly pull ups you should definitely be given the opportunity to practice. But before we let you use them we need to see how much control you have over both your strict and kipping pull up first. When that is achieved we will start giving you progressions for butterfly pull ups. We will look to put out a video of what is expected of you to start butterfly pull ups. It is a lot easier to explain in a video rather than writing it down here.
Again we are for butterfly pull ups but if you are just flying around on the pull up bar with no control of hollow and arch it is a recipe for a shoulder or lat injury and that is not acceptable at SPC. The video will be posted to our social media platform.
Christian
Tuesday 16/5/18
Strength: Squat Snatch
3 x 1 @ 75%. 80% & 85%
3 x 1 @ 90%
MetCon: 18 min EMOM
Odd: 7 Deadlift 110/75kg
Even: 14 TTB
