Pullup Practice and Rowing


Off day for strength training.

  • Squat Stretch:
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
    • 10 sec (+5 pts)
  • Parallel-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
    • 5 reps || assisted || 25 lb (+30 pts)
  • Body Weight Ring Row:
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
    • 10 reps (+22 pts)
  • One-Arm Kettlebell Clean:
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
    • 35 lb x 10 reps (+33 pts)
  • Rowing (machine):
    • 0:05:00 || 1056 m || 2:08 split || 65 % (+171 pts)
Advertisements

Pullups and Ball Slams and miscellaneous fun


Main focus was pullups/chinups and ball slams.  All others were to complete miscellaneous quests on Fitocracy.

  • Body Weight Ring Row:
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
    • 5 reps (+11 pts)
  • Chin-Up:
    • 10 reps || assisted || 25 lb (+61 pts)
    • blue band
  • Parallel-Grip Pull-Up:
    • 10 reps || assisted || 25 lb (+75 pts)
    • blue band
  • Wide-Grip Pull-Up:
    • 5 reps || assisted || 25 lb (+30 pts)
    • blue band
  • Pull-Up:
    • 10 reps || assisted || 25 lb (+65 pts)
    • blue band
  • Ball Slams:
    • 20 slams || 14 lb (+49 pts)
    • 20 slams || 14 lb (+49 pts)
  • Plank:
    • 310 sec (+100 pts)
  • Seated Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+26 pts)
  • Cable Rope Rear-Delt Rows:
    • 15 lb x 10 reps (+8 pts)
  • Restorative Yoga:
    • 0:20:00 (+60 pts)

Workout Week Dec 10


I’m trying a couple of changes: Compiling workouts into a weekly blog post to decrease the amount of “noise” I’m generating, and incorporating a structured bodyweight conditioning program (Convict Conditioning) along with anything else I want to work in (e.g. Rowing, Barbells, Kettlebells).

Monday

Wall Pushups  1 set x 20
Knee tucks 1 x 10

Tuesday

25# KB Turkish Getup  x 1/side
50# KB 1/2 Turkish Getup x 5/side x 2 sets

Wednesday

2K Row 11:27

Thurday

Rest

Friday

25# KB Potato Squats x 10
Vertical Incline Pullups x 15

Met-Con: 1000m Row, Pullups, Thrusters


I fell off the wagon and have been quite the slug since last Thursday’s workout.  Not only that, I’ve indulged in a few Canadian brewskis and a pint of high fat ice cream, and consumed pizza during a business meeting, things that normally aren’t on my list.  To jolt my body back into reality, I pulled up a workout I’d done before to see if I’d made any progress since I last did it.

Warmup:

500m Row
10 Air Squats
5 Squat Thrusters 45# (Front Squats plus Push Presses)
10 Ring Rows

Workout:

A CrossFit met-con called “Jackie” for time.

1000m Row
30 Pullups (Green Band)
50 Thrusters #45

Time: 11:10 (1:14 faster than last time)

This workout looks simple on paper, but so totally kicked my ass.  I had to break the thrusters up into groups of 10 to get through them.  Even a couple of hours later still a tad shaky.  Serves me right for falling off the wagon and self-indulging for the past few days.

Met-Con Day: Pullups, Mountain Climbers, Deadlifts


I haven’t been doing enough Met-cons to build my “mixed exercise” stamina, so I threw together a triplet that looked like it would work different body areas, both via strength and/or cardio.

Warmup:

5 Minute Row: 830 meters
10 Ring Rows
10 Chinups, Black Band
5 Deadlifts 65#
5 Deadlifts 135#
5 Deadlifts 185#

Workout:

(12, 6, 3 rep sequence for this workout triplet)
12 Chinups (unassisted)
12 Mountain Climbers (4 count)
12 Deadlifts 185# (approx 50% of my 1RM)
6 Pullups (unassisted)
6 Mountain Climbers (4 count)
6 Deadlifts 185#
3 Chinups (blue band)
3 Mountain Climbers (4 count)
3 Deadlifts 185#

Time: 9:17

I felt very inadequate for the task.  Thinking the Mountain Climbers would be a good “fill” to get the heart rate up, it was actually the Pullups and Deadlifts that really taxed my ability to get enough oxygen.  My strength faded quickly on the chinups/pullup combinations, but other than that, ability to breath was the primary limiting factor to a faster finish.  It was tough to see it through to completion… pathetic really.

My chronic right shoulder issue started rearing itself on the kipping chinup/pullups, so I went to a blue band on the last 3 reps to reduce the strain at the bottom of the rep.

Pullups, Pushups, Squats


Increasing work capacity

Warmup:
Rowing 250m x 4 with 30 seconds rest between intervals

Workout (for time):

Cindy-lite
5 Rounds for time

5 Pullups (green band)
10 Pushups (bench)
15 Squats

Time: 9:35

Pullups & Push Presses


Warmup:

250m x 4 with 30 second rest intervals

5 Handstand Pushups (assisted) x 2

Workout:

10 minute AMRAP (as many rounds as possible)

Push Presses 95lbs x 10
Pullups (Blue Band) x 10

Total:  50 Push Presses; 40 Pullups

Pullup-a-thon


Warmup:

Row 250m x 4 with 30 sec interval

Barbell Push Jerks x 10

Workout:

10 pullups chest to bar (with green band) x 5 sets
Rest until recovered between sets

Total: 50 Chest to Bar pullups (green band)

Push Press, Pullups, and GHD Situps


Warmup:

250m x 4 with 30 second rest intervals
Burgener Warmup
Ring Rows
Shoulder Press

Workout:
21 reps Push Press #45
21 reps Green Band pullups
21 reps GHD situps

Total Time: 2:24

10 Horizontal ring rows (Lay on back and pull chest up to rings)

500m Row 1:58

10 reps Overhead Squats 25# Barbell

5 Station 10 minute AMRAP


Wed Evening:
Penny and I did a 5 Round, 10 Minute AMRAP (as many rounds as possible)

We included exercises that we’ve been neglecting this summer with all the Oly Lifting and Cycling.

5 each per round
Pullups (Penny black band, Bob chinups with green band)
Shoulder Press (Penny 25#, Bob 45#)
Situps (Penny situp pad, Bob GHD)
Dips (Penny parallettes, Bob rings)
GHD Back Extensions

Penny did 6 rounds (30 reps) of everything except Back Extensions (25 reps)
Bob did 7 rounds (35 reps) of everything.

« Older entries