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)

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)

Rowing, GHD situps and Hypers, Ring Rows, and Overhead Squats

5 minute Rowing warmup, 852 meters

Overhead Squats with PVC x 10

GHD Hyperextensions x 10

GHD situps x 10

Ring Rows x 10 (chest height)

5 minute Rowing, 1126 meters

135# Deadlift x 2

135# Romanian Deadlift x 10

15# Sumo Deadlift x 11


Push Press, Pullups, and GHD Situps


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

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

Cycling, Deadlift Highpulls, Back Extensions, Ring Rows

Lazy day, but I wanted to do something light.

Warmed up on the Cycling trainer…. reached 187rpm for a few seconds before cooling down.


Deadlift high pulls with 55# Kettlebell

Back extentions on GHD with strong hamstring pull/lift at the top

Ring Rows

Light Interval Training and Cycling on the Trainer

Right upper back has a “pinch”, either from the Clean Shrugs or some Pullups I was doing on Thursday.

Light interval training:
250m Row, GHD Back Extension with pause at the top, GHD Situps, Ring Rows

Cycling on the Resistance Trainer:
5 minute warmup at moderate cadence (Middle Chain Ring – 2nd Gear) 10mph
5 minute ramp up to cadence 100RPM (Increasing one gear per minute) 12-20mph
5 minute Alternating between Big Ring-8th Gear for one minute, Middle Ring-8th gear for one minute (28mph & 20mph)
5 minute cooldown from Middle Ring-8th gear, reducing one gear per minute.

Total distance: 5.2 miles; 15mph average; 28 mph max

Thrusters and Pullups

Tonight was pretty cool.  Ken came over to sample some of the CrossFit style workouts.  I showed him some of the basics on squats and deadlifts before we went over some scaling for the Fran workout (thrusters and pullups in 21, 15, and 9 reps per set).  We decided that getting a good steep angle on some ring rows would be a good start for the pullup motion.  Also, so that Penny and I could focus on Ken’s squat form, we had him use dumbbells for the thruster press portion.  This way we could concentrate on his heels and knees to keep him as safe as possible in the movement.

Ken did a nice job and completed his workout in 4:55.  He put out a great effort and I think he’ll feel it tomorrow!

Penny scaled hers to 25# Thrusters and black band pullups.  She cranked out a great time of 7:56  , which was about 1:30 better than her last time, especially when you consider she was doing band pullups vs jumping pullups.

My shoulders felt better today, so I opted to try this with the barbell instead of dumbells (that would have allowed my shoulders to operate independantly).  I did my barbell weight to 50# vs the 45# I’d done previously.  I didn’t want to increase too much to allow me to try full pullups (as opposed to the jumping pullups I did the last time).  After about 5 pullups, my shoulders wanted none of that, so I quickly threw up the blue band on the bar and started cranking out the rest of the pullups, keeping the intensity as high as possible.  I finished mine in 8:33, which is about 2 minutes faster than my last effort where I did jumping pullups and 45# barbell.

We look forward to working out with Ken again, and Kristin seems interested too.  Ken’s a monster, so he will be nicely built for some of the heavier stuff we get to do.

Afterwards, we treated ourselves to a nice meal at the Viva Tequila mexican restaurant, where we got to hear about their recent trip to Ireland.  Sounds like it was a great one!

Ring Row/Chin-ups; Ring Dips; 250m Row

250m Row, Pushups, Squats,

I’m naming the new workout I made up as “PennyPue“.

10 Minute AMRAP (as many rounds as possible)

Max Ring Rows or Ring Chin-ups with False Grip
Max Ring or Parallette Dips
250m Row (calories)

Total all Reps+Calories

Ring Rows with False Grip (15,15,6,5)
Ring Dips (13,11,5,4)
250m Rows (15,15,17,17)

Total: 148

Ring Rows  (14,5,5,5,2) (focus on Chin-up style)
Parallette Dips (7,6,7,6)
250m Rows (15,14,14,16)

Total: 116

This is a nice Sprint Workout that makes the Rower much more meaningful than as a filler/punishment as in the workout Nicole.  It made us both row with a vengeance to get the calorie points.  Penny also taught me a couple of nice tips/techniques for the rowing machine that will save my grip next time.