080407

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.
















The Pull-up, by Greg Glassman - Apr 03 CFJ

Interesting, intelligent, useful information about the pull-up is not easy to come by. Here’s an interesting article we found from Clarence Bass’ site on Pavel’s theory of "greasing the groove" (http://www.cbass.com/Synaptic.htm). Find us another. Please! There are internet sites and message boards dedicated to bench press technique, mechanics, routines, and performance, where nothing similar exists for the pull-up.
How can a movement of such enormous import stir such little interest? It doesn’t make sense that the pull-up doesn’t inspire the same discussion, analysis, and overall attention that so many other movements do like the bench press and squat.
But, first let’s back up a little bit and give a definition of the pull-up. We’ll use Merriam Webster’s definition of "chinning" - "to raise oneself while hanging by the hands until the chin is level with the support" to describe what we call a "pull-up."
Notice that we make no mention of grip, underhand or overhand (supinated or pronated). We don’t care, and we don’t want you to either. When you can do 40 pull-ups you won’t care much if the grip is underhand, overhand, wide, narrow, or mixed – it all starts to feel the same. The lesson is - mix it up.
How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement ("lat pull-down" is a weak substitute)

Read the full article in PDF