We're going to talk about pull ups today and highlight some key changes you've been seeing lately. My intent is to clarify and provide some basis for this change and also, provide some understanding of the validity of ring row use as we migrate from banded pull ups.

This is an article that has been circulating for some time now and has generated some discussion on whether or not bands during pull-ups and pistols will hinder you- "How Bands are Actually Holding You Back." 

Take a few minutes to read through it and I'll summarize here some of the main points on why CF Elevation is transitioning from bands, particularly pull up development. 

  • When you kip while using bands during pull ups, you aren't developing strength because the bands provide recoil, which gives you an assisted period of weightlessness.
  • On a safety level, because we aren't building the requisite strength, we risk injury to our scapula and shoulder girdle. This becomes especially true when we incorporate momentum in the form of kipping. 
  • A solid strength foundation comes before skill development
  • We will address strength building by continuing to program pull-up strength development through eccentric pull ups, ring rows, and other movements that recruit your latissimus dorsi,  the primary muscle used in pull-ups. 
  • The ring row, when done elevated on a box to allow us to have global extension (see video below) can actually have skill transference to our set up for the snatch, deadlift, clean, and muscle up transition.
  • Over the course of a WOD, you can adjust the degree of difficulty of the ring row while having the relative difficulty and effort maintained.
  • Some things you can expect:
    • Continued strength development with pull ups 
    • If you are unable to do pull-ups on the bar, ring rows will be the scaled option, particularly within METCONs
    • Coaches to push you, motivated you, and enable you to reach your goals through these changes.

Feel free to ask questions, discuss this article, and be engaged in how we can better our CFE community.  


STRENGTH
A. Clean + Front Squat + Jerk: 5 x 2+5+1 @ 60-65%
B. BTN Split Jerk Work (foot work emphasis): 4 x 8 @ 50-55%

METCON

5 Min AMRAP
6 Squat Cleans (135/95)
9 Box Jumps (30/24)
12 KB Swings (55/35)

2:00 Rest then,

5 min AMRAP
12 KB SDHP
9 Bar facing Burpees
6 Push Jerks (135/95)

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