Today I threw two bouts of pulling strength movements at my early risers. Perhaps this is a bit of an ask but they all came out smiling in the end.
A dynamic warm up work preceeded the pulls – a couple lengths of the gym doing lots of Morecombe and Wise-esque/Ministry of Silly Walks type movements to warm up those cold muscles and joints (much needed for such a miserable day). The strength component looked like this:
Weighted Pull Ups 5-5-5
OR Weighted Negative Pull Ups 5-5-5
OR Negative Pull Ups 5-5-5-5-5
And then some skill/finisher work of 50 double unders.
Well done to Nadia for hitting a new PR for 3 reps with 60kg on the deadlift. Woo hoo! Go team! High fives!
Nice work Trevor on the weighted pull ups – and the coaching! Grant will forever be in your debt for giving him those loud words of encouragement to finish off that rep: “Ccccc’mmmooooonnnnnn!”
And Grant – good work on the skipping. Simple, steady progresson is the way to go, well that and lots of practice! We know what to get you for Christmas now anyway.