SOME PULL-UP INSPIRATION
video courtesy of CrossFit.com
Workout for 6/1/11:
A. Weighted pull-ups 3-3-3-1-1-1
Build to a heavy single for the day. Use the gi belts to hold weights and/or kettlebells. If you don't yet have your pull-ups work negatives (5 sets of 3 reps) or band-assisted. For negatives jump into the top position so your chin is over the bar and slowly lower yourself down. NO KIPPING for this workout!
B. 5 rounds for max reps:
0:30 kettlebell swings
0:30 rest
0:30 dips (rings/bar/box)
0:30 rest
0:30 double unders (sub parallette hops)
0:30 rest
A. BW+45#x3, BW+65#x3, BW+70#x3, BW+80#x1, BW+85#x2 attempts failed at end range.
ReplyDeleteB. 372 reps. w/ 1.5 pood kb, ring dips, dus.
B. Wow this is funny...got 372 reps too! LOL. (40#KB, bar dips, double unders)
ReplyDelete