Archive for the ‘#strict pullups’ Category

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps



general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps









general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps


20161117_142651I love pull ups, all kinds of pull ups!

However, doing them on an extra thick bar is very humbling, especially if you are used to doing a lot of them.

It is well worth seeing your number of reps drop as you get stronger in a more challenging way (at least it is for me).

I like to pair thick bar pull ups with suspension training.

It’s a great combination since the suspension work is usually quite a bit higher in volume.

Though there are other coaches and athletes who emphasize grip strength, Jedd Johnson was the first one that got my interest in it about ten years ago.

A weak grip is like no grip at all!

Think of how many things in your daily life that require grip strength. Even something as basic as a good, solid hand shake (which is quickly disappearing from America) is based on grip strength.

In lifting, grip strength is 100% solid gold! You must have strong hands, wrists, and forearms!
Here's part of my grip training.

I got the steel grip balls from Ryan Pitts and the Eagle Loops from Iron Mind.
I also use sandbags for grip training, which I learned from Zach Even-Esh.
There are numerous way to train grip, just pick one or two and get started!