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Pull-Up

Friday 030103

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Three round for time of: 45 pound Front squat, 50 reps 20 Pull-ups 20 Dips Notes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform. … [Read more...] about Friday 030103

Wednesday 030101

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30-25-20-15-10 reps of the couplet: 20 pound Medicine ball clean 1/2 Body weight assisted pull-up Today's workout is a simple yet elegant whole body circuit. Record and report your total time for all five rotations. FASTEST TIME TAKES IT! Take a prolonged stretching warm-up and cool-down. … [Read more...] about Wednesday 030101

Friday 021213

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1 Pull-up 1 Dip 1 Sit-up 2 Pull-ups 2 Dips 2 Sit-ups 3 Pull-ups 3 Sit-ups get it? Continue this sequence as far as you can for exactly 30 minutes) Notes. 1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please. … [Read more...] about Friday 021213

Monday 021209

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For Time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note … [Read more...] about Monday 021209

Saturday 021123

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30 Ab-bench at max weight (or other sit-up that ranges from trunk extension through to flexion) 25 Back extension 50 Squats Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) Six sets of dips (max effort, record the total, take as much time as needed between sets) OR, if you have a muscle-up, Ten sets of muscle-ups (max effort, take … [Read more...] about Saturday 021123

Wednesday 021030

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Complete tabata intervals of: Squat Glute-ham developer sit ups Pull-ups Push press Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 exercises for score. 4. On the rower, measure the intervals by calories, not meters. … [Read more...] about Wednesday 021030

Friday 021018

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Set-up the rower for intervals of twenty seconds work and ten seconds rest. Set the rower to display meters in the lower window. Go all out on the first effort. On subsequent efforts work to capture as many meters as in the first effort. In the same interval pattern, 20on/10off X 8, Squat Pull-ups Push-ups Sit-ups If you transition from one exercise to the next in ten … [Read more...] about Friday 021018

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