Red = 5 – 25 lbs.
Purple = 30 – 50 lbs.
Green = 65 – 85 lbs.
Now, many of you have the goal of doing unassisted pull-ups or ring dips. Both are great goals, but how are you going about freeing yourself from the bands?
There are a couple things you can do. One is to give up some of your score on your metcon in exchange for strength gains. Like with any other weighted movement you may know it’s going to slow you down, but you can handle it safely, with good technique, so you give it a try. If you’ve got more than 10 consecutive pull-ups or ring dips with the bands you’re currently using it’s probably time to drop down to the next level.
The other important thing you can do is work on it before or after class. Choose a challenging level of assistance and do 10 to 15 reps of the exercise your working on in as few sets as possible. This only takes a couple of minutes. As you get more and more unbroken reps, reduce the level of assistance. You’ll be band free before you know it.
February 1, 2011
40 Ring Dips
40 Knees to Elbows
40 Box Jumps, 24″
40 Push Press, 20kg
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