Pull Ups

  • Monday, June 06, 2016

    Practice

    Doubel Unders 10 Mins

    Metcon

    Jerky Pull

    20 Clean and Jerks
    20 Pull Ups

     

    If you have not finished with the Clean and Jerks by the 4 Min Mark Stop and Start Pull Ups

    6 Min Cap

     

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  • Friday June 12th

     

    Metcon

    Barbara Can't Squat

     

    5 Rds

    20 Pull-ups
    30 Push-ups
    40 Sit-ups

     

    RX Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

    20 Min Cap

     

    Scale

    4 Rds NFT

    15 pull-ups (scaled as appropriate), 20 push-ups, 25 sit-ups, 

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  • Thursday June 11th

    Mobilty

    Hip

    10 Mins

    Chest and Shouders

    10 Mins

    Strength

    Back Squat

    3x5

    +10/5 FLT

    Cash Out (Optional)

    400 Meter Run
    30 Wall Balls
    30 Flutter Kicks (Each Leg)
    30 Kettlebell Swings 
    30 Pull Ups/RR
    30 DB Snatches (Each Arm)
    400 Meter Run
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  • Monday June 1st

    Whole 30 Interview

    Strength

    Front Squat

    3 x 5

    Add 5lbs FLT

    Deadlift

    1 x 5

    Add 5lbs FLT

     

    Metcon

    ME Unbroken Pull Up/Ring Rows
    then immediatly perform
    ME Unbroken Push Ups

    3 Attempts Rest As Needed

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  • Thursday May 28th

     

    Skill/Practice
     

    Choose one pull exercise: Muscle Clean, Power Clean, Clean
    Chose one push exercise: Press, Push Press, Push Jerk, Split Jerk

    (15 min)

     

    Metcon

    5 Rds

    30 Weighted Lunges (15 Each Leg)
    15 Pull-ups

    Scale Option #1: Overhhead Lunges.  Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #2, DB Lunges and 10 Pull-Ups. Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #3: Body weight lunges and ring rows

    Cash Out (Optional)

    4 x 10 alternating dumbbell curls (10/side)

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  • Tuesday May 5th

    Skill/Practice (15 Mins) 

    Handstand Holds/Wall Walks/HSPU 

     

    Metcon

    3 Min AMRAP (5 Times)

    10 KBS
    10 Burpees
    10 Pull-ups
     
    If you finish 10 pull-ups before three minutes is up, start the next round, trying to stay ahead of the clock.
    Otherwise, when a given three minute round is over, write down how many pull-ups you got and move out.
    Score is time to completion of five rounds of 10 KB Swing, 10 Burpees and 10 pull-ups OR total number of pull-ups completed
     
     

    Cashout

    3 RFQ

     

    5 Strict TTB

    10 V-Ups


    15 Plank Ups


    20 Hollow Rocks

     
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  • Sunday May 3rd

     

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'
    •  

    Metcon

    Partner WOD

    AFAP

    In teams of 2 5 RFT

    30 Wallballs
    30 Weighted Lunges

     

     

    At “3, 2, 1, go!” Athlete A starts in on wallballs while Athlete B runs 200m. When Athlete B returns A heads out, as B picks up wherever A left off (e.g., the 29th wallball, the 3rd lunge, etc).

     

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  • Saturday April 25th

     

    Metcon

    Teams of Two

    2 Min AMRAP: L-Sit Holds
    4 Min AMRAP: Pull-Ups
    6 Min AMRAP: Goblet Squats ( Overhead Squats for more experienced athletes)
    8 Min AMRAP: Kettlebell Swings
    10 Min AMRAP: 200m (athletes alternate)
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  • Saturday April 18th

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

     

     

    Metcon

    Teams of Two

    6 Min AMRAP

    Wallballs

     

    6 Min AMRAP

    KB Swings
     

    12 Min AMRAP

    200m relay race (run or row)

     

    Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + total runs.

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  • Thursday April 9th

     

     

    Strength

    Back squat

    3 x 5

    Add 10/5lbs to last Friday’s weight.

    Press

    3 x 5

    Add 5/2.5lbs to last Friday’s weight.

     

    Metcon
     

    AFAP

    18-12-6

    Power Clean and Jerk (or press)
    Pull-ups

    People with less than 6 months perform 15-10-5 reps of HPC and press @ 60% press weight. Resting as needed

     

    Cash Out
     

    3 RFQ

    DB Curls 10/arm
    Pistols x 10 (alternating, 5/leg)
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