Today begins the 2nd Cycle of the Wendler Program. Athletes have been working off 90% of their 1 rep max (training max). During this second cycle you will add 10 pounds to your training max for all lower body lifts (Back Squat and Deadlift) and 5 pounds for all upper body lifts (Bench Press and Shoulder Press). For example:
1 rep Max Back Squat = 300 lbs
90% Max = 270
Training Max for for 2nd Cycle = 280 lbs
If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.
There will be a 9:30 partner throwdown to begin your Memorial Day. Please feel free to bring someone to check out CCF. This will be the only class of the day.
This program is supplemental to what we are doing in class. Be advised that pull-ups and weighted pull-ups are going to be a part of our normal programming. Listen to your body and make reasonable decisions on your work load. You do not want to overdo it and injure yourself.
Pull-up Power Program
By: Dave Lipson
Getting your first pull-up is a milestone for many. Across the world, PR bells are ringing in gyms for Bob’s or Betty’s first legit pull-up, accompanied by high fives, chest bumps and a general feeling of victory and accomplishment by individuals who never believed they could accomplish this physical task. Likewise, the fire breathers in these gyms are trying to break their own personal records for max pull-ups and weighted pull-ups. Some of our military and law-enforcement populations are preparing in gyms for PT tests that require pull-ups as a physical requirement.
The pull-up is a great test of upper-body strength, as well as an individual’s relative strength to their body weight. Developing this strength can be done in an efficient amount of time. Whether you are going for your first pull-up, 100 unbroken or a bodyweight or weighted pull-up, I have highlighted a method to get you there fast and safely. This program is universally scalable with the use of various tension bands as well as the use of the legs to recruit the lower body to assist the movement.
This two-day-a-week program should be done alternating with two to three days in between sessions. Both days utilize various pulling positions of the grip and hand width to recruit different musculature and develop broad and versatile strength of the lats, biceps, forearms, and hands. The variation and diversity of positioning make the program very efficient at developing general strength around the shoulder girdle. A chin-up refers to a grip in which the palms are turned up or supine-gripped on the bar. A pull-up refers to a palm-down or pronated grip on the bar. A closed grip is insider shoulder width, medium grip is slightly outside the shoulders, and wide is approximately 12” outside the shoulders.
One day each week is devoted to developing muscular endurance and the ability to maintain strength through numerous repetitions. There are a target number of reps for each exercise of 10 to 15. Use assistance or added resistance to stay with the goal; likewise decrease assistance or add resistance as you progress. Day 2 is about time under tension and motor-unit recruitment (the firing strength of muscles). Try to stick to the tempo of the pulls – it is vitally important for the goal. Use assistance or resistance and stick to the beat. Test your pull-ups, try this program for four to six weeks and then retest.
Day 1 (Developing Muscular Endurance & Repetition Strength)
Two rounds through the entire series:
·Wide-grip pull-ups MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
·Rest 2 minutes
·Medium-grip pull-up MAX REPS (same)
·Rest 2 minutes
·Medium-grip chin-up MAX REPS (same)
·Rest 2 minutes
·Narrow-grip chin-up MAX REPS (same)
Day 2 (Time Under Tension & Motor-Unit Recruitment of Muscle Fibers)
·3 x 5 reps of chest to bar chin-up with a six-second negative
·Rest 2 minutes
·2 x max-rep pull-up with a five-second negative
·Rest 2 minutes
·2 x chin-up max hold 30 seconds or more
Warm Up
Group Dynamic
Skill
Power Snatch (5@55,5@65,3@75,3@85,1+@95)
After each set, rest 30 secs and then perform
Toes 2 Bar (5,5,5,5,5)
Metcon
CrossFit Open WOD 12.2
AMRAP 10:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
Max Snatch (210/120)
Cash-Out
After 1 minute after failure, perform 50 Doubles & 30 Russian KB Swings (go as heavy as possible)
Every day, track your progress
with the weights you used, color band, or further modifications needed, and a
little note on how it felt. Get your
logbook at the start of every class (and be sure to put it away at the end!). It might even be worth taking some before and
after shots to keep you motivated. You
will be SHOCKED how much you will transform if you keep up with your workouts
and diet. Some other benefits:
·Can see
improvements
·Speeds up
class since you will know what weights you have used
·Gives you a
sense of accomplishment
·Allows you
to set reasonable goals.
Take a minute to recognize your
progress to this point. It comes in many
forms and can be easily missed, especially when we are not looking for it. Broaden your views and learn to appreciate
the little victories. Have you finally
mastered doubles? Is your squat getting
below parallel? Did you run your first
mile, 5K, 10K, or half marathon? Are you
getting on smaller bands for pull-ups?
Big accomplishments are built on the foundation of small ones. Acknowledging the small goals keep you
motivated.
Warm Up
Group Dynamic
3 sets:
1 minute Dead Hang from Bar
Rest 30 seconds b/t rnds (if you need more rest, take it...try and make the full minute)
Skill
Power Clean (5@55,5@65,3@75,3@85,1+@95)
Metcon
AMRAP 12
2000 meter Row
Max Reps Deadlift (255/175)
Score = Row Time - 5 seconds for each deadlift rep
