Banning Bands and Adjusting Attitudes
No More Bands
How many of you want a dead hang pullup? A kipping pullup with no bands? A muscle-up? A handstand pushup? Hopefully, most of you raised your hands!
We are putting the bands away for awhile and athletes will use other modes of kipping pullup development in workouts. Why would we do this to you? Because we care. Many of you have been using bands for QUITE some time, you’ve dropped a band here and there but we’re not quite getting you to the place you want to be – in no-band land. It’s time to try something new.
The definition is of insanity is doing the same thing over and over and expecting different results. We’re going to try something new with pullups in workouts and warm-ups and volume training and see if we get a different result.
Here’s how it will work:
Strength: The kipping pullup is one part strength (dead hang pullup) and one part skill (the kip). In order to get a kipping pullup athletes need the baseline strength of a few dead hang pullups. For the rest of the month of January and the month of February there will be strict and/or kipping pullup work during EVERY class. If you already have strict pullups in large quantities AND you have kipping pullups without bands, you will be assigned strict dip, muscle-up, or bar muscle-up work or butterfly kip progression work.
During workouts: During workouts with pullups you will have a few different options for pullups, but none of which rely on bands.
At the end of the period we’ll re-test to see if we achieved stronger pullups, dips, muscle-ups, or kipping with no bands.
1. Clean and Jerk
1-1-1 at 90% 1RM
2. " Attitude Adjustment "
As Many Rounds As Possible in 15 min:
- 2 Rope Climbs
- 20 Wall Balls -20 lb. M, 14 lb. W
- 200m Run
"The man who can drive himself further once the effort gets painful is the man who will win." -- Roger Bannister