A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
A. Bryan (E3MOM) – 20# x 2 sets, 40# x 4 sets.
B. Bryan – 10:43.
B) 12:28 rx
A1) worked up to 275lb (b/w of 195+80)
A2) Super setted with 5×5 front squat @185
Have only been doing pull ups for 3 weeks after none for a year. Hand grip aid worked awesome!
B) 13:40
Subs: rowed 500m
Did strict and kipping HSPU (about 5&5)
A. All sets were 3-4 reps due to not having belt to use around waist at my home gym. Had to use DB bracing it with my ankles. Worked to 55# DB heaviest I have. So total weight 205#. It worked lol…
B. Forgot to start timer but I would estimate in the neighborhood of 12 minutes.
A: BW = 160lbs
180/195/213/213/213/230 failed – needed a 65lb kettle
B: 12:06 really had to break up the pull ups but the hs push ups were all unbroken so all right.
A. BW = 200. Total weight: 230/235/240/245/250/250
B. 12:45. Subbed stationary dips for HSPUs
Missed yesterday d/t work
Did a from yesterday and today because I got out of work late again today and a dog has to eat and pee!
A. Yesterday hang snatch/snatch
75/85/85/90/95/100/105- missed hang snatch/110 missed everything
A. Today- I weigh a lot that is all ?
3 body wt strict pu
2 body wt strict PU
2.5#x1rep
5#x1 rep
10#x1 rep
15#x1 rep PR
17.5×1 rep- not sure if my chin was truly over the bar but I was dang close
Then three dead hangs!
Super happy with this!
No time for B… I’ll make them up somewhere
Gymnastics Wod, Fitness A and called it a day. I was having what jorge calls monday 😉
A. Up to 325 (230 body weight+95#)
B. Scaled and unimpressive
C. Torture Twist :03 holds per side, 3×4/e;1×3/e
A. Body weight =230. Final weighted PU, 110#=340# total
B.
12:31, used treadmill
A- 2 kids = 105 lbs
B- 10.15 rx
Nice! Couldn’t get my two on, but even if I did they top at about 98lbs.
A. Worked up to 190.5# (148 BW + 42.5#)
B. Did Burn30 with my class – Rowing, Burpees, Glute Bridges, V-ups followed by some Tabata shoulder accessory work.
I had an early day in the office so I wasn’t able to workout today, but that B is something I definitely want to tackle tomorrow. A is out of my league at the moment
Fitness would be a great workout for you today! Or weighted pull-up negatives…
seems like a better option for me, but i’ll still have to tackle it tomorrow, very long day at the office today
software engineering can be a pain sometimes
A. 16/20/24/32/36/48 (chinup)
B. 8:44 Subbed 1k on Assault for running.
A:
1) 5kg x3
2) 15kg x2
3) 20kg x1
4) 25kg x1
5) 27,5kg x1 (PR)
6) 20kg x1
B:
Subbed 400m for 300m of Run, HSPU for Standing Single-Arm DB Press x15 reps (each hand) 15kg
Time: 19:52
A. 5 til 13lbs. B. 12’04” At the gym, treadmill, machine and abmat strict HSPU.
A.
3*20kg
2*35kg
1*37.5kg
1*40kg
1*40kg
1*42.5kg
B. RX. Running on a Speed fit.
8,30min
A. I weigh 182 lb. Added 35 lb. Failed at 45lb
B. 16:40, but i took a good while jumping between stations at the Y. Rx.
How to tally the weight on weighted pull-ups:
Most of us have experienced how much harder gymnastics movements are when we are heavier. Technically, every pull-up you do is weighted with your bodyweight, so count that toward your total in order to get a better idea of progress over time.
For example, right now, I weigh 148# so if I work up to a single with a 35# KB, then my 1RM weighted pull-up is 183#! Whoot!
At home again so improvised.
A1. 8×8 OT2M L-sit Pull Ups
A2. 10 min Emom FS 135#, start at 1 then add 1 rep each min up to 10. Gets spicy toward the end. Should have gone heavier.
B. 3x 400m, 10 C&P 135#: 10:28
Good improv! You could also ask a kid to jump on your back. 🙂
Re: A2 – that looks fun! I might try it. I like to add an extra squat day into the week. Good pairing with today’s pull-ups too. Just a heads up, there is no squat day this week since it’s a reset week. 🙁
GJ longhorn. Good to know M
Way ahead of you, I actually asked my kids to jump on my back, my daughter did and then jumped off because I was “yucky sweaty”! It was also a little tough to pull off in the l-sit, I’m only working with my daughter’s gymnastics bar. My former outside pull-up set up was replaced with a pool/gazebo two years ago. Tradeoffs?