I think there's something to the "grease the groove" method to improving one's pull ups. "Greasing the groove" is just doing the movement over and over. In that spirit, when I got home from work last night, I alternated between pull ups and ring dips for 5 sets; 1 pull up, 1 ring dip. Did I mention my ring dips also suck?
This morning, I worked on some Oly lifting drills and then did some Pendlay rows. I don't think the Oly lifting will directly assist pull up quest, but I enjoy the movements, believe them to be great for overall athleticism, and doubt they will interfere much with DHPU progress.
My morning work out:
Warm up: Row 400m; 15 good mornings (with dowel); 10 leg swings each leg; 10 pass throughs; 10 OH squats with bar; 10 squat waves; 10 kb swings (53#).
Snatch Balance: 5 @ 45#; 5@ 75#; 3@ 95%#; 3 @ 105.
Power Clean, then 2 Jerks: 5 @ 75#; 5 @ 95#; 3 @ 115#; 2 @ 135#; 1 @ 145#.
Rows: 8 @ 95#; 5 @ 115#; 5 @ 125#; 5 @ 135#
Why the 2 jerks after each power clean? I'm trying to get more comfortable with the jerk part of the clean and jerk. It is really difficult for me because I have long forearms. As a result, I can only get my finger tips on the bar for the dip/drive and have to roll it into my hands as the bar comes off my shoulders. I used to bemoan how unfair it was that I couldn't get my hands entirely on the bar. Then I saw this video: Lu Xiaojun wins gold in 77 kg class!
Yes, that's a 169 pound man jerking about 450 pounds, assuming my math is right. And he does so, as I have to, from his finger tips. The comparisons between Lu Xiaojun and me end pretty much there.
I wonder how many dead hang pull ups Lu can do.
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