Pullups

All posts tagged Pullups

WOD – Deads, Swings, C2B, and Situps

Posted by bronick on June 3, 2010
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WOD:
Deadlift 3-3-3-3-3 (these are not warm up sets, they are work sets!)

7 Rounds for time of:

  • 7 2 Pood KB Swings
  • 7 Chest to bar Pull Ups
  • 15 sit ups

Results:
134-225–275-295-315-335(f)
16:16 @ 1.5 pood

So my warm up sets turned into my work sets for the deadlifts due to time constraints, I was hoping to do a few more sets over 300 but didn’t have time before the metcon.

So the situps did me in… the first few rounds where really bad and I kept getting a little crap/spasm thing on my left side. I finally then started throwing my arms up in the air above my head when I sat up and that seemed to make things a lot better. I also realized that I need to get back to working my kip, as I just could not do it with the attempted chest to bar. My rhythm was off and I would only get around 3 before I had to stop or drop off get vertical again.

Yay for 3 days in a row! That 1 more than I’ve done each week for about the past month or so.

WOD – Squat, Pull, Jump, Sprint

Posted by bronick on May 26, 2010
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WOD:
Complete each round for time:

  • 20 Overhead Squats @ 135#’s
  • 20 Pull Ups
  • 20 Box Jumps 24″

Rest 1 minute and repeat for a total of 3 rounds

After 3 third round is completed, immediately run 800 meters for time (sprint the hell out of it).

Results:
19:47 @ 75#,  25:11

This means my sprint was 4:56.

I think Jason was a little off on his RX weights for the overhead squats for us mere mortals… as I think most of the guys did 75# and only a few did 95#, at least in our class.  Apparently I have pretty good form for overhead squats, now if only my wrists weren’t such an issue I’m sure I could have done a lot better. The sprint really really sucked for me, I got a real bad stitch in my side and walked about half of the first 400m lap.

mere mortals

WOD – Heavy lifting and pullups

Posted by bronick on March 12, 2010
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WOD:

If you have not gone heavy on Deadlifts or Squats this week pick one and do it with the same rep scheme as posted earlier this week.

If you have done both:
Shoulder Press 1-1-1-1-1

Then

Perform 75 pull ups…. but wait here is the catch:

Every minute on the minute you have to do 20 wall ball shots (adjust weight accordingly). Immediately after you get 20, get on the bar and do your Pull ups….the only thing you are really counting to finish the workout are the pull ups. (Subject to change)

Good goal: Sub 10 minute

RESULTS:
Did the Paleo Challenge benchmark instead:
Max Clean & Jerk: 134-145-155-165-185
… Opted to do power clean instead of squat clean. Since it is a benchmark for weight, my deficency in the squat clean techique would have been my weak point instead of the weight.

Metcon: 13:18
He modified it to be 30s on pullups, 30s on wallballs until you hit 75 pullups.

WOD – AMRAP

Posted by bronick on March 6, 2010
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WOD:

As many rounds as possible in 20 min of:

  • 5 L pull ups (our your best attempt at them)
  • 10 Toes to the Bar
  • 15 Jumping Lunge

Results:

5 rounds + 5 leg raises + 5 pull ups,  sub 1  leg raise + 1 pullup for an L-pullup

This workout sucked ass for me. I really do suck at anything on the pullup bar. I think each set of lunges only took me like 30s or so, and the rest of the time was spent trying to hold onto the bar. The first round I got a fair number of things at  a time, but by then quickly dropped to only 1-2 reps before I’d loose my grip (or feel like I’m going to) and drop off the bar. Also what slowed me down was doing 1 leg raise and then 1 pullup. For the last round + 5 I switched to doing 5 leg raises and then 5 pullups.

Unfortunately, I really couldn’t keep up a good paste so the workout wasn’t that great for me.

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.

WOD – Sumo Deadlift, SDHP, PU, K2E

Posted by bronick on January 20, 2010
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WOD
Sumo Deadlift – 2-2-2-2-2-2-2-2

7 Sumo Deadlift High Pulls 95# 65#

7 Pull Up’s

7 Knee’s to Elbows

Max rounds in 4 minute’s, rest for 30 seconds and repeat for a total of 3 rounds


Results
205-235-235-255-265-275-285-295

2+7, 2+7, 2
On the 2nd set, I slipped off the bar on the 7th pullup… Luckily my ass broke my fall and I only slightly bumped my head. But I finished and now my forarms are dead.

••Ben••

(iPhone iRonick)

WOD – Deadlifts , max rounds pullup+pushup+situp

Posted by bronick on December 2, 2009
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WOD

Deadlift:

10 Reps at 60% of 1 rep Max

20 Reps at 50% of 1 rep Max

30 Reps at 40% of 1 rep Max


Recover


Max Rounds in 4 Minutes of:

10 Chest to Bar Pull Ups

10 Push Ups

10 Sit Ups

Rest 30 seconds and repeat for a total of 3 rounds


Results
Finally made it back to the gym…

275, 220, 175
1 2/3, 1 2/3, 1 2/3 + 4 (pushup,situp,pullup)

••Ben••

(iPhone iRonick)