pull-ups's tag archives

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push ups 500 rep medball circuit

Monday the 10th of November, 2014

Back squat 10-10-10-10  Up to 65% Pistols (Alternating) 10-10-10 Rest as needed Conditioning 2 rounds for total reps: 3 minutes 75/53 pound Barbell Thruster 2 Minutes Chest to Bar Pull Ups 2 minutes rest Supplement 3 x 20 GHD Hip Extension 100 abmat sit ups, fast

Saturday the 8th of November, 2014

"Daniel" 50 Pull-ups 400 meter run 21 Thrusters 800 meter run 21 Thrusters 400 meter run 50 Pull-ups  

Wednesday the 5th of November, 2014

Shoulder press 10-10-10-10 up to 60% Pull-ups 10-10-10 Rest as needed 3 efforts, each for time: Row 500 meters 15 Push Press 135/83* Rest the balance of 6 minutes Any drop of the bar=10 burpee penatly. Practice mental toughness! Includes last rep! Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push ups 500 rep medball circuit

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups