Progression of the Pull-Up

It was a sticky morning in the mid 60s. 13 Pax braved said stickiness and posted with their trusted coupons. It’s been said, because of access to the monkey bars and swing set, that Arrowhead Pax have some of the strongest backs in the region. Let’s do something today to live up to that self-proclaimed notion.

DISCLAIMER

COP

• SSH IC x20
• Crescent stretch wax and wane
• Through the tunnel IC x10
• Willie Mays Hayes IC x5
• Etch-a-Stretch
• Imperial Walkers IC x10
• LBAC x10 fwd/b’erd
• Seal claps IC x10

THE THANG
Pax embarked on a slow progression towards doing a pull-up. We stayed as a group as we navigated the progression. In between each progression exercise, we did some other exercise to “recover”.

• Dead hang (for a 10ct IC)
  • Jack Webb 1:4
• Dead hang
  • Jack Webb 2:8
• Dead hang
  • Jack Webb 3:12

3 Rounds:

• Scapula contraction (x10)
  • Jack Webb 4:16 through 6:24

3 Rounds:

• Underdog (x10)
  • Jack Webb 7:28 through 9:36

3 Rounds:

• Assisted Pullup (ie, toes on the ground) (x10)
  • Jack Webb 10:40, then block squats x10

3 Rounds:

• Negative pullups (x5 counted IC)
  • Block Squats x10

3 Rounds:

• Pull-ups (x5)
  • Block curls x10

MARY
Mosey to carline spot #1 and work up to 12 OYO. Reps=number of the spot

• Odd carline numbers = Flutter kicks IC
• Even carline numbers = Freddie Mercuries IC

CIRCLE OF TRUST
PRAYER
MOLESKIN
None today. Good to see 13 on a Thursday

ANNOUNCEMENTS
Memorial Day Murph coming to Arrowhead