Shoulder press 5, 5, 5+ reps @ 65%, 75%, 85%
Then, in 20 minutes, complete as many unbroken rounds of 12 (8) pull-ups as possible.
For percentages, see Monday's post.
Post rounds to comments.
Chris Spealler with an excellent instructional vid on the butterfly kipping pull-up.
Tearing your hands hurts and can take two weeks to recover from. So how the heck do you prevent hand tears? Our recommendation is to build up tissue toloerance and improve grip without the aid of tape. However, this takes time so here is our perfessional tip of the day: make reusable tape gloves that will save your hands during high rep pull-up WOD's.
First, start with a piece of tape that is more than double the length of your hand. Fold it in half lengthwise. Then, make a bend in it and keep the two sides as close as possible.
Next, take the roll of tape and tape from the bend at the top (the finger hole) all the way to the bottom and continue halfway up the back side. You'll want two strips for each hand, which you'll secure with a section of tape around the wrist and a section around the palm.
There you have it – when you're done with your 20 minutes of pull-ups you can unwrap the wrist and palm and save the two finger strips. These are nearly as good as gymnast straps and can be used in your next marathon pull-up WOD Enjoi!
Now get yourself and a friend signed up to go raft "The Numbers!"
