Today will be a slightly different workout. I have been asked a lot of questions over the last few weeks. One of the most frequently asked questions was "How Do I Get Better at Pull Ups?". I am sorry to say that there is no quick fix for this answer. The answer to that question is hard work. Yes good old fashioned sweat, blood and torn up hands. What we will do is dedicate some time to developing the strengths you need for this movement. As everyone will see from the cindy challenge that you will improve in this skill over time. Just as long as you put the work in. Todays workout will be geared towards a multitude of gymnastics movemnets. Each one in its own way will help you in developing pull up strength.
This workout is not for time! But rest periods should be kept between 45 sec and 2 min.
Ring Pull Ups 5x5
Ring Push Ups 5x5 Tempo 3oXo
Ring Rows 5x5 3oXo
L Sits on Rings or Paralletes 5 x max hold
Strict Toe To Bar 5x5
When you complete the above workout then
Record one set of kipping pull ups to failure
rest 30 seconds
Record one set of Push Ups to failure
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Needed to get an earlier start on the day so did a modified version at the WAC.
ReplyDelete5x5 bench press at 205#
5x7 strict pullups, wanted to do a little extra.
Did row yesterday and need hamstring work because of my back issue with deadlifts so 5x5 on the ham curl machine at 105#
5x 30 sec L holds - knees up but legs not extended
5x5 TTB. Kips are coming along nicely.
21 kipping pullups. Sucked because their bar has a rubber grip that kills your hands.
32 pushups
Also did 3 max sets of dips, didn't keep track of reps though.
workout was a nice change of pace.
ReplyDeleteL-sits all between 13-15s i believe. legs extended.
TTB. strict. no kips.
pullups max:26 (30 was my goal. fail)
pushups max: 34
DU work post
Def a good change of pace, this one hurt good. As we kept saying, it definitely looked easier than it was... we kept 30 secs or less at least on the sets of 5. Only break was for about 3 mins before max pullups/pushups.
ReplyDelete31 pullups
30 pushups
3x10 GHD situps
... ALMOST talked Tom into another wod, almost!
15-12-9-6-3
ReplyDeleteOHS
Hang power clean
24" box
6:05 used 75#, OHS felt good w/ no knee pain.
Did today's workout also but kiinda half assed it.