Fiddlesticks

Every 3:00x 5 Sets

5 Strict Pull ups
8 Clean and Jerks
5 Strict Pull ups

Load: 155/105 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a lot of arm work today, so we’ll want to make sure our midline and shoulder are prepped for a good amount of volume. Focus on using some kip swings and empty bar clean work to get everything going. Don’t worry about doing to many strict pull ups, you’ll want to save those.

Stimulus: Strict gymnastic volume. 

Strategy: We’re getting in some pulling volume in a pretty arm-heavy workout today. The focus will be on building our development in the strict pull ups. Note that is the reos start to get hard, scale to 3/3, or 2/2. Any further, and we can also scale an assisted pull-up or ring row. The clean and jerks should be smooth singles every round.

• Strict Pull-ups- These should be a rep range that you could perform unbroken or in two very quick sets. Box-assisted pull-ups or tough ring rows would be the next scales so we can get right onto the next movement. 
  
  
• Clean and Jerk – For the clean and jerk, focus on setting up with a flat back when picking it up, and have long arms to use as much leg as possible. Make sure it is a weight you can go right into the jerk position. Singles is the way to go today. 

Do you have the strength needed for strict pull-ups?

In this video, we give some quick tips and drills to work on to develop the strength needed for you to get your first strict pull-up.

Want to learn more?

FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)
8 WEEK PULL-UP SKILL COURSES

TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!