WEDNESDAY 1/4/2017

 Chest to Bar 1.2

Our focus today for Scaled and Rx programming is Lat Activation. Your latissimus dorsi is a large muscle in your back that works to pull your arms closer to your body. By first contracting your lats in a pull up, you give yourself a mechanical advantage by stabilizing the shoulder joint.

The primary focus for Rx+ programming is to make the kip for both pull ups and chest to bars identical. The ONLY difference is that a chest to bar kip is slightly bigger to lift the chest up to the bar.

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Scaled

3x10 Hanging Shrugs

3x10 Scap Pull Ups

1min Total Chin Hang

Rx

3x10 Scap Pull Ups

5x(1 C2B + 2 Pull-ups + 3 Kips) unbroken

Rx+

5x(3 PU + 5 C2B + 3 PU) unbroken

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Hanging Shrugs - keep your arms straight and pull your body straight up towards the bar. The only movement is in your shoulders.

Scap Pull Ups - again the only movement is in your shoulders and arms are kept straight. The difference is you are creating an angle in your shoulders. Think about pulling your chest towards the bar.