4 hours ago
1)bench press -
2)supine barbell row -
3)lat raises -
4)strict pull ups -
5)strict hand stand push ups -
6)strict toes to bar -
7)barbell/dumbell bicep curl -
8)dumbell skull crushes -
hand stand push ups
... last week when i pr'd my max effort strict pull ups at 9!! i would say 10 but that last one is questionable.
i'm proud of the progress i've made in my gymnastics movements given that there was a point where i wasn't even able to pull halfway.
my best tip to people trying to get their stricties in is:
be strict with yourself.
start from a dead hang & and pull activating every single muscle on your core.
if you're not that close yet, jumping up to the bar and descending slowly helps build the movement in the eccentric manner aka negative pull ups.
last but not least, if that's too hard -- ring rows work miracles.
it might seem like a super scaled movement but when done right, it will strengthen the necessary muscles to pull yourself up.
would you guys be interested in seeing a video of how these variations are done?
lmk! 💁🏻 #strictpullups #crossfit #instacoaches #takeaseat #igotthis