Everyone congratulate Megan and Nar the next time you see them, as they have been working hard and this past week they each completed their first strict pull-up with no assistance!
You'll notice that we don't allow kipping until you've demonstrated the ability and strength to do strict pull-ups. The reason lies in the nature of the kipping pull-up and the stresses it puts on the shoulder joint and surrounding cartilage when done incorrectly or before developing adequate upper body strength. The 'bounce' out of the bottom of a pull-up puts tremendous stress on the labrum and kipping pull-ups aggravate that stress even more. Too many kipping pull-ups by persons without sufficient shoulder strength can lead to SLAP (superior labrum from anterior to posterior) tears, which can require surgery and many months of rehab to heal. Just know that we are looking out for your best interests both in terms of your long-term health and your ability to perform.
Our goal is for you to learn how to apply these principles to your fitness over the course of a lifetime! No short-cuts!
A. Tabata V hold/Pull-up Mash-Up
V hold, Strict Pull-ups
B. For time:
7 Front Squats (165/105)
14 Weighted Step-ups (20/20, 53/35)
21 Double Unders
Posted by Zareh.