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Exercises Movements, technique & proper execution

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Old 12-17-2011, 11:11 PM   #1
Chris Girgis
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Question Powell Raise Test?

The WOD log I have includes a pullup progression from Scott Hagnas @ CF Portland. It mentions something regarding being able to succesfully complete a Powell Raise test before utilizing the progression.


I know what a Powell Raise is but what does the "test" entail exactly?
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Old 12-18-2011, 09:11 PM   #2
Stephen Flamm
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Re: Powell Raise Test?

Not sure if this is how Scott does it, but OPT looks for at least 8 repetitions with each arm at a 3010 tempo (3 seconds down, no pause, 1 second up, no pause). The load is set to 10% of your 1RM 16"-grip bench press at a 30X0 tempo (same as above, just drive the bar up as explosively as possible).
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Old 12-20-2011, 10:12 PM   #3
Chris Girgis
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Re: Powell Raise Test?

Good to know. Thanks Stephen.
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