Strength & Conditioning for the Operational Athlete
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Barkadion wrote:10/14/16
Black OP 1b block
Week#11, Friday
Lifts
SSB Squat - 4x5, 175
Chin-ups - 4x5, BW + 5 (Super-set with SQ)
BP - 5x5, 165
RI - 2-2.5min
Finisher
Body Saw with sliders - 1x14, Vestx15
Ab Wheel Roll-outs - 1x14, Vestx15
KB Suitcase Carry - 1x40yd/side, 75lb
RI - 75sec
close_fox wrote:Even if you can't do a single proper pull-up, you can experience the magical combination of bodyweight + gravity. I've seen a lot of tricks for increasing pull-ups, and the following drills work:nickgoldma wrote:
Looking forward to using this as my cluster in Fighter toward the end of Base Building and then with Operator after BB. Though I can't do actual bodyweight pull ups (yet), I am lucky to have access to an assistance machine. I do want to pick up some bands though and do it that way.
1. Negatives. Start at the top of the pull-up (chin over bar). Allow yourself to descend slowly and under control. Fight gravity. Achieve fatigue (not failure). Repeat a few times. Stop while you can still fight gravity a little bit.
2. Jump assist pull-ups. Find a bar low enough to grasp with your feet still on the ground. Jump (hop) while also working your back/arms. Find the slightest jump you need to get your chin over the bar. The point is to use just enough of a jump that you can do a bunch of reps with your back & arms getting most of the work. This move is great for training muscle memory of the pull-up motion. Don't overdo it; I've seen some serious DOMS result from jump assist pull-ups.
3. Static hang. 20 pull-ups means roughly 1min on the bar. Might as well get used to hanging around for that long. Work up to it. Again, fatigue not failure.
Thank you! Body saw is my favorite. It hits hard all core muscles including lower back. Adds some stabilization on upper back as well. I use furniture sliders but it can be done with plastic plates or even with socks on hardwood floor. It always leaves me sore...Moz69 wrote:Barkadion wrote:10/14/16
Black OP 1b block
Week#11, Friday
Lifts
SSB Squat - 4x5, 175
Chin-ups - 4x5, BW + 5 (Super-set with SQ)
BP - 5x5, 165
RI - 2-2.5min
Finisher
Body Saw with sliders - 1x14, Vestx15
Ab Wheel Roll-outs - 1x14, Vestx15
KB Suitcase Carry - 1x40yd/side, 75lb
RI - 75sec
Nice cheeky little core workout there Bark. Never heard of the body saw before, food for thought on that one
I've been thinking of adding TRX to my next cluster for either HICs or finishers. Might give that one a go!Train_Hard_Live_Easy wrote:Using the TRX works wonders as well, especially as your feet are then raised that little extra.
Hmmm wonder if I could sub my gym rings for TRXBarkadion wrote:I've been thinking of adding TRX to my next cluster for either HICs or finishers. Might give that one a go!Train_Hard_Live_Easy wrote:Using the TRX works wonders as well, especially as your feet are then raised that little extra.
Thanks!
Yes you can, I've done most TRX movements with my rings.Moz69 wrote: Hmmm wonder if I could sub my gym rings for TRX
