7 thoughts on “October 08, 2007”

  1. 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

  2. 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

  3. 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.

  4. 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.

  5. 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.

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