Weighted pull-ups 1-1-1-1-1-1-1 reps (Post loads and body weight)
BW 171lbs, 38 y/o male
1 = 60lbs
1 = 70lbs
1 = 90lbs
1 = Failed at 100lbs twice
1 = 90lbs
1 = Failed at 90lbs twice
1 = 70lbs
Did two extra sets at 70lbs because pissed I missed 100lbs
Follow -Up Training
3 sets descending down pull-up burns:
40 lb pull-ups immediately followed by
20lb pull-ups immediately followed by
bodyweight (BW) pull-ups. All for max reps
BW: 169 Age: 31
Weighted Pull-ups
These were with a pronated grip (palms away from the body)
1 @ 95
1 @ 95
1 @ 95
1 @ 100
Failed @ 100
Switched to supinated grip (palms toward the body)
1 @ 100
1 @ 110
1 @ 110
All pull-ups were done from full extension to chin over the bar.
I used a 55 lb Kettlebell hanging from a weightlifting belt around my waist with a dumbbell in between my feet to equal the total weight of each pull-up.
Nice weighted method Coach. I will definitely try that next time at CrossFit Jenks. I strap my plates through my dive belt and hang off hips. All pull-ups from dead hang to chin over the bar (strict Army standard). All were from a pull-up (pronated grip) none were from a chin-up position (supinated grip). Great Job coach on getting 110lbs. You are the MAN and to think you can run fast too.
Helen (modified)
400 m run
25 kb 20#
12 jumping pull ups
400 m run
25 kb 20#
12 jumping pull ups
400 m run
25 kb 20#
12 jumping pull ups
Coach kept my time, I forgot what it was. I thought the work-out was easy when I was doing it, but today, my arms are sore.
Fight Gone Bad
(modified)
Dumbell Thrusters – 10 lb dumbells
17, 16, 13
SDHP – 28lbs
19, 19, 22
20” Box Steps
19, 18, 17
Push Press – 28 lbs
15, 13, 16
Row for calories
10, 11, 11
Total – 236
9/10/07 – 128
BW: 215
I can almost do unassisted pull-ups.
Completed 1-1-1-1-1-1-1 assisted.
Monday 071008
2sets of 10 pull-ups warm-up
Weighted pull-ups 1-1-1-1-1-1-1 reps (Post loads and body weight)
BW 171lbs, 38 y/o male
1 = 60lbs
1 = 70lbs
1 = 90lbs
1 = Failed at 100lbs twice
1 = 90lbs
1 = Failed at 90lbs twice
1 = 70lbs
Did two extra sets at 70lbs because pissed I missed 100lbs
Follow -Up Training
3 sets descending down pull-up burns:
40 lb pull-ups immediately followed by
20lb pull-ups immediately followed by
bodyweight (BW) pull-ups. All for max reps
1 set = 5/5/5
2 set = 5/4/6
3 set = 4/4/6
BW: 169 Age: 31
Weighted Pull-ups
These were with a pronated grip (palms away from the body)
1 @ 95
1 @ 95
1 @ 95
1 @ 100
Failed @ 100
Switched to supinated grip (palms toward the body)
1 @ 100
1 @ 110
1 @ 110
All pull-ups were done from full extension to chin over the bar.
I used a 55 lb Kettlebell hanging from a weightlifting belt around my waist with a dumbbell in between my feet to equal the total weight of each pull-up.
Nice weighted method Coach. I will definitely try that next time at CrossFit Jenks. I strap my plates through my dive belt and hang off hips. All pull-ups from dead hang to chin over the bar (strict Army standard). All were from a pull-up (pronated grip) none were from a chin-up position (supinated grip). Great Job coach on getting 110lbs. You are the MAN and to think you can run fast too.
Helen (modified)
400 m run
25 kb 20#
12 jumping pull ups
400 m run
25 kb 20#
12 jumping pull ups
400 m run
25 kb 20#
12 jumping pull ups
Coach kept my time, I forgot what it was. I thought the work-out was easy when I was doing it, but today, my arms are sore.
Great job mom!! Easy huh? You might pay for saying that.. : )
I did a 5K before class on the treadmill..
Time: 25:25