The Clapping pull-up

If you want to improve your explosive power and upper body strength then this is your exercise. Although it is very similar to the standard pull up, the speed of movement needed to rise high above the bar, remove your hands, clap and then place your hands back to their original position makes this one of the most demanding movements. This exercise requires you to do the complete opposite of what you would normally do for pull ups because unlike the standard version were you perform the exercise slow and under control the secret of this one is speed of movement. 

While most 88 year olds can barely pull themselves out of their recliners, this guy easily bust out 20 pull-ups. Awesome!

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"

"Lynne"

5 rounds

Max Bench Press @ 195

Max Pull-ups

BP 24/20/19/15/14 = 92
 PU 37/27/25/24/22 = 135
Total = 227

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CF OPEN WOD 12.5 Results

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups

126 reps total

The Clapping Pull-up

Pull-ups

The Crossfit philosophy advocates kipping pull-ups, which are different than standard, dead-hang pull-ups. In a kipping pull-up, you swing your body and drive your hips upward, using your entire body to raise your chin over the bar. This can be difficult to learn, but the idea is that you can do more pull-ups in less time and thus work your muscles more intensely than you can with dead-hang pull-ups.

Clapping Pull-ups