Bands

25
Sep

Bands

“If I don’t have bands, how will I do pull-ups?”

Excellent question! Let’s start with what bands actually do. For most people, the hardest part of the pull-up is the first part (getting it started). Once people get over that sticky point, the rest of the pull-up becomes easier. With the band, the hardest part of the pull-up is eliminated. When your arms are locked out, the band is at it’s fullest length, providing the most assistance. And in a workout, many people have figured out it’s easier to bounce out of the bottom.

What if you were doing a squat and you had someone help you out of the bottom? Or the first part of a deadlift? Would you feel like you accomplished the rep if you had someone lifting the bar for you? I’m guessing not.

So how can you get stronger at pull-ups? In your warm-ups, try no more than 10 negatives (jump up to the top, and slowly lower yourself down). Try jumping pull-ups (lock out arms at the bottom and use your legs only as much as needed). Get your ring rows as horizontal as possible (when you can do 10 in a row with body parallel to the floor, you’re ready for a pull-up).

Once you get strict pull-ups, then we can talk about kipping. I’ll save that for another post.

As always, if you have any questions about your progress, please talk to a trainer. We’re more than happy to help.

Hang Cleans
70×3
75×2
80×1
85×1
90×1

5 rounds at each station
40 seconds on/20 seconds off:
Russian KBS (70/50#)
Thrusters (135/95#/70% PP)
Rowing (cal)

Score is total reps

Lora makes it to the Easy Button!

Lora makes it to the Easy Button!

39 Responses

  1. Hang Cleans
    70×100#
    75×105#
    80×110#
    85×115#
    90×125#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (50#) 28-25-25-25-20
    Thrusters (75#) 7-7-6-6-6
    Rowing (cal) 50 cal

    total reps: 205

    Messed up my count this morning, having a bit of WOD brain or 6am brain. This was tough!
    Great job everyone, this one leaves you lying on the floor.

  2. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Strength: Hang Cleans
    65×3
    70×2
    80×1
    85×1
    90×1

    Thanks for the tips Chantal!

    WOD: 5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS @35#
    Thrusters @35#
    Rowing (cal)

    Total Reps: 201

    Thrusters: 17, 13, 12, 12, 11
    Rowing: 41
    Russian KBS: 16, 20, 19, 20, 20

    I really disliked this one ;(

    Thanks Chantal, great job everyone!

  3. Hang Cleans. Based on 115# theoretical 1RM
    70×3 80#… Elbow hurt and I had a little tantrum.. Dropped to 65# then did it again.
    75×2 85#
    80×1 90#
    85×1 95#
    90×1 100#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (70/50#)
    Thrusters (135/95#/70% PP) 1st round 15# one arm. Then 10# one arm (left)
    Rowing (cal)

    KBS: 24-23-22-22-20
    1 arm thrusters: 12-17-20-19-19
    Row: 52 cals
    Total: 250

    Wow that sucked… Probably should have stayed with the 15# for the thrusters… But I was dead
    Thanks for the great class Mario and thanks for keeping me company Laura! Great to meet you!

  4. Louise G

    MOB + WU x2
    Group MOB

    Hang Cleans
    70×3 30#
    75×2 35#
    80×1 40#
    85×1 45#
    90×1 50# + 55#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (20#)
    Thrusters (20#
    Rowing (cal)

    Total: 207 reps

    Future me – Don’t be afraid to lift a little heavier even if you don’t get a ton of reps it was almost easy! Definitely do more on the thrusters next time, 25, maybe 30#?
    Thanks Mario!

      1. Louise G

        Yes, I used an earlier weight instead of the most recent one, could be why it was so light. I’m having a hard time finding my weights with my book, I might just have to start bringing my phone in to record my max weights etc. and be more organised

      2. Amanda

        There’s a white board at the gym for recording your max lifts – if you’re not on it yet ask one of us to get you on it and we’ll get the lifts on there. That way if you lose your book (or phone), we’ve got it recorded at the gym.

  5. Laura

    Hang Cleans
    70×3 @ 35#
    75×2 @ 45#
    80×1 @ 55#
    85×1 @ 65#
    90×1 @ 70#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (30#) 25-25-25-25-25
    Thrusters (35#) 1-12-10-7-8
    Rowing (cal) 46 cal

    total reps: 205

    Missed the first round of thrusters when I realized I had too much weight. I actually really liked this WOD, except the rowing, which always frustrates me due to my lack of coordination 😉 It was nice to meet you Vanessa!

    Thanks Mario for encouraging me to use heavier weights 🙂

  6. Fred

    Hang Cleans – Warm-up @ 75#
    70×3 @ 75#
    75×2 @ 95#
    80×1 @ 105#
    85×1 @ 115#
    90×1 @ 125#
    + extra @ 135#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (50#) 23-20-20-17-16 = 96
    Thrusters (95#) 3-3-3-3-3 = 15
    Rowing (cal) – 50 cal

    total reps: 161

    Hard but good WOD… Thursters were the killer for me.

    Agree for the bands… I kept cheating with them instead of getting the fundamentals strong.

  7. Mob + WUx2

    Group Mob

    Hang Clean
    185×3, 195×2, 205, 215, 225 (thx for the tweaks Blake)

    WOD (start on thrusters)

    Thrusters @115# = 13-7-7-6-5 = 38
    Row = 63
    KBS @ 70# = 15-15-13-13-13 =69
    TOTAL = 170 reps

    KBS being last and afterrowing might have hurt the score, but this was good. Should’ve scaled a bit more on everything to keep up the intensity higher… thrusters kill me. Lesson learned.

    Good job nooners!!

  8. Hang Cleans

    55×3
    60×2
    65×1
    70×1
    75×1

    WOD: 5 rounds station
    40 secs on/20 secs off

    KBS: 25lb
    22/22/22/22/22 = 110

    Thrusters: 40lb
    5-8-7-7-7 = 34

    Row: 53 Cal

    Score: 197

    Next time I work with KBS I’ll go to a higher weight.

    🙂

  9. Ginette

    Mobility
    WU X2
    strength: hang clean: 35×3, 40×2, 45×2, 45×1, 45×1, 45×1

    WOD: 5 rounds of:
    -russian KBS @35 (started at 40 and quickly changed to 35)
    -thrusters @35
    -rowing for calories

    Total 153
    I really disliked this wod…..felt like crying! 🙁
    Thanks for the encouragement Chantal! 🙂

  10. Steph H

    Mob/WU x2
    Group Mob

    Hang Cleans
    65×3/ 70×2/ 75×1/ 80×1/ 85×1

    WOD: 5 rounds/station
    40 secs on/ 20 sec rest

    – Russian KBS (40lb) 95
    – Thruster (55lb) 24
    – Rowing(cals) 41

    Total: 160

  11. Jen C

    Mob + Wup x 2
    Group Mob

    Strength – Hang Squat Cleans
    60lbs x 3
    65 x2
    70 x1
    75 x 1
    80 x 1 (thank you Amanda fro reminding me to use the hook grip)

    WOD: 5 rounds ( 40 secs on and 20 secs rest)
    RKBS = 23, 25, 18, 20, 16
    Thrusters @ 60lbs = 5, 6, 6, 4, 4 (very broken up)
    Cal. Row = 43

    Total = 170

    All my crutches kicked in with the thrusters. Need to have a plan before the WOD to help avoid these.

  12. Kevin

    Hang Cleans
    135×3
    175×3
    190×2
    205×1
    215×1
    230×1

    WOD Rx’d
    RKBS
    26-25-25-25-25 = 126

    Thrusters
    4-5-4-4-5 = 22 (boo)

    Rowing
    12-15-16-16-17 (yay)

    Total – 224

    Wod was tough, but not too crazy. Try for a few more thrusters next time.

  13. WU x 2

    Group Mobility

    One-arm KB Hang Clean

    3 x 30#, 2 x 35#, 1 x 40#, 1 x 50#, 1 x 60#

    WOD 5 Rounds per Station 40 sec work/20 sec rest

    50# One arm KB 50# – 25/15/15/14/13
    35# One arm Thruster 10/11/10/7/10
    Row for Calories 41

    Total – 171

  14. Mobility
    WUx2

    Hang Cleans

    70×3 85#
    75×2 90#
    80×1 95#
    85×1 100#
    90×1 105#

    WOD: 40sec On/ 20sec Off

    – Russian KBS @ 50# 25-24-22-20-20

    – Thrusters @ 75# 5-5-5-5-5

    – Rowing for Calories – 49

    Total Reps = 185

  15. Annie

    Hang Cleans
    70×50#
    75×55#
    80×60#
    85×65#
    90×70#

    5 rounds at each station
    40 seconds on/20 seconds off:
    Russian KBS (50#) 27-17-18-18-19
    Thrusters (75#) 6-5-5-6-7
    Rowing (cal) 45 cal

    total reps: 173

  16. Rachel

    mob wux1
    group mob
    hang squat clean
    35×3, 45×2, 50×1, 55×2, 60×2

    WOD 5 round each station
    russian KBS 20#
    thrusters 35#
    rowing cal
    130-30-44 = 204

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