10/27/2016 Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

If you missed the prowler pushes and sled pulls yesterday coupled with the upper body work, OMG…it was a butt kicker that caught up to you really quickly!  Today your shoulders and arms may be a little sore, but don’t forget how important the pull up can be.  Along with being the best lat-builder in existence, pull-ups also work a lot of other muscles surrounding the scapulae and pelvis.  Furthermore, if you control the amount of anterior pelvic tilt exhibited during the pull-up by bracing the abs, it’s also an incredible low-ab exercise, and the elbow flexors get worked considerably during pull-ups as well.

Here’s what you need to know…

  1.  Keep the chest up and envision pulling the bar toward your body. Don’t cut the range of motion short or use momentum.
  2. Vary your grips, hand spacing, loads, and velocities to improve your pull-up performance.
  3. For a strength emphasis, do pull-ups using a weighted belt. To increase reps, “grease the groove,” “pay the toll,” or go to failure for one set.
  4. If you can’t do a pull-up yet, start with band assisted pull-ups, do only the negative portion or eccentric phase, or try a variety of lat pulldowns.

WOD:

3 rounds for time

30 squat cleans (95/65#)

30 pull ups

800 m run

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