Thursday 01.24.13

32 Comments

Partner Power for Pullups 

Recently we’ve had a lot of success in helping people get stronger at pullups through the use of having a partner spot you. Sometimes negatives are too challenging and the jump between resistance bands can sometimes be too easy or too hard. By having a partner help you through the sticking point of the exercise they are able to give you just enough resistance to help you complete each rep. This is just another one of the many techniques that we include in our program to help our clients get to the next level with their training.

If you are unsure how to spot your partner ask a coach to help you the next time you are practicing.

Sara C spotting Kayla

Sara C spotting Kayla

Today's Workout

A1) TnG Deadlift 10-8-6-4-2 - rest 10sec
A2) Muscle Ups, Pullups, Dips (pick one)
1-5 reps of the hardest modification you are currently working on. rest 3mins x 5

B) 3x15 DB external rotations L+R

  • Karyn Manning

    What’s a DB external rotation??

  • http://www.facebook.com/jay.condrick Jay Condrick

    Dumb Blonde??

  • Karyn Manning

    I got the DB part…it’s how to externally rotate them that I’m not sure about. :)

  • http://www.facebook.com/johnrss John McEvoy

    Karyn – they are one of the exercises we get you guys to do as part of bullet proof shoulders all the time but we’ll be doing them at the end of class instead of the beginning and with dumbbells instead of plates. 

  • Russ

    Jay, I’ll have you know that I’m a natural blonde.

  • Kendyl

    Been out of town for 3 days so already missed 2 test repeats. Can u give us until the end of the weekend (or even early next week) before u take the spreadsheet oof line for analysis?

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    sure thing Kendyl, welcome home

  • Angela Ferg

    Am I reading that right…..is that 150 deadlifts?!

  • LoriBro

    Home with my sick son and as we preview the workout I’m pretty psyched that he thinks one of these ladies is me! Great pic!

  • http://www.facebook.com/jackdaly Jack Daly

    Great pic!  Sara’s hair looks like a magical unicorns tail…

  • http://www.facebook.com/johnrss John McEvoy

    Hey Angela – It’s only 30 total. The x5 was a little confusing so I removed it. :)

  • CraicStina

    I might do my backsquat re-test this weekend if you’re going to be there at Open Gym

  • CraicStina

    Sara and Jayme always have good hair.  Damn them!

    First day back in over a week after sickness and travel. Blargh.  Thanks Lauren for the “support” today.  215#

  • Anthony DeMusis

    Awesome picture day!

  • Eddie B

    #225

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    Can we all call you LoriBro?  that’s awesome!

  • Karen Lubov

    175# and awesome 5 pullups assisted by the one and only Amanda DeMeo. Geeting close to my first deadhang pullup :)

  • http://www.facebook.com/jay.condrick Jay Condrick

    I will take your word for it; no proof needed

  • http://www.facebook.com/jay.condrick Jay Condrick

    315# and a muscle up. 

  • Lisa d

    235#, 4 bar dips, great working with you Neil! 20#pr from June for him @ 235#!!!

  • Susie Diesel

    A1) 275#
    A2) Muscle Ups – 3 consecutive each round – PR!!!
    Thanks JBone & Pete for getting me to believe I had had it in me. You guys are awesome :)

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    woo hoo suzie q! that’s fantastic.  Here’s hoping you get to prove your bad muscle-uping self in the opens at some stage this year.

  • Stacy

    140# and 4 ring dips with a little help from Lizzy each round (thanks)… Gave 150# everything I had but that’s gonna have to be another day

  • http://www.facebook.com/profile.php?id=912976 Brendan Daly Hurd

    Awesome day today.
    A1) 300# which is a PR for 1, let alone 2
    A2) got my first Muscle Up since coming back to CF and did 2 consecutive for the first time ever.

    Also, really cool to watch Susie crank out the consecutives and everyone else that was getting their muscle ups as well.  Great group of nooners today!

  • Jayme

    210#, the noon class was awesome muscle ups everywhere!

  • John

    5×3 unbroken is LEGIT!

  • Katie G

    A1) 195#
    A2) Assisted muscle ups

  • Reggie Dee

    #497.5 15PU AND 15DIPS great energy with the nooners today. lotta muscle ups and people reaching new PRs

  • Beth Mc

    Nice class Sara!! Feeling better about my deadlifts, but still low in the weight 130#.  My chin broke past the bar tonight for my first pullup but it has to get fully past it, correct??

  • http://www.facebook.com/jackdaly Jack Daly

    385# 2RM PR
    5 MUs between rounds

  • BryanB

    275#/MUs. Thanks, Sara. It’s been awhile!

  • BarbaraH

    145#/red band dips