Archive for the Weighted Pull-up Category

Saturday 090110 AM WOD

Posted in Pull-ups, Weighted Pull-up, WOD Entries with tags , on January 10, 2009 by joeyfit

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

******

Now for the real world version. I seem to have lost all my progress on pull-ups. I started the first set with a 20# dumbell. Went on and did 5 strict L pulls and then 7 kips. Had planned on doing 5 rounds. The next set proved to be impossible to get up to the bar, so after relenting… went to the following routine.

5 rounds
5 strict pull-ups
7 kipping pull-ups

Don’t even ask about the time… I was just struggling to finish it.

Later today we’ll be doing the bench press routine and then tonight we’re doing the front squat WOD from yesterday.

WOD Log before 10/16/08

Posted in 1k Row, 5k Row, 800m, Back Squat, Bench Press, Deadlift, Fight Gone Bad, Fran, Front Squat, Grace, Hand Stand Push Up, Helen, Kettlebell, Michael, Murph, Pull-ups, Push Jerk, Push Press, Push-ups, Shoulder Press, Sit-ups, Snatch, Squat, Weighted Pull-up, WOD Entries on October 15, 2008 by joeyfit

WOD 8/18/08 32 PLUs, 76 PU, 122 SU, 132 SQTs.
WOD 8/19 DL 225, 225, 245, 245, 245, 265, 265.
WOD 8/20 Swim Day
WOD 8/21 “Helen” 16:30
WOD 8/23 2.4k run, 63 95# Presses
WOD 8/24 Run 800m, 95# SP 21 Rep, x3. No time, just happy to finish it.
WOD 8/26 “Murph” Did scaled vers, 35 min
WOD 8/27 Front Sqts, 10×5 135#
WOD 8/29 30 HSPU, 40 PLUs, 50 Kettlebells, 60 SU, 70 Sqts; 24:00
WOD 8/31 Weighted Pull ups, 21, no assist 3×7
WOD 9/2 PJ 3×5 95# (Form SUCKED!)
WOD 9/3 Bck Sqt 3×5 135,155, 155, 185, 155
WOD 9/4 DL 3×5 225, 225, 275(PR), 275, 245
WOD 9/6 Mutiple Reps of DL, and Bench Press, Front Sqts
WOD 9/7 Cashed Out, 2.5 mile run
WOD 9/9 Fight Gone Bad!
Pulled something…. not good.
WOD 9/10 5xMax Reps, #135 BenchPr, 8 PLU and #135 BckSqt
WOD 9/15 “Fran” No time posted, gym was a zoo…
WOD 9/17 “Michael” 28:00 Had to run to weight room for BckExt…
WOD 9/18 “Grace” no time, just happy to do it
4 Days off…. This is going to be painful.
WOD 9/22 10 snatches, 1k Row, 10 Push Press, 10 Frnt Sqts
WOD 9/23 Cashed Out… Frnt Sqts, Push Prss, DL (295# New PR!)
Oye! No workouts!!!
WOD 10/6 Weighted PLU, 35#x7
WOD 10/7 Bck Sqt 5×5 135, 155, 185, 185, 205 (new PR)
Building this garage gym is really cutting into my WOD schedule!!!
WOD 10/14 DL 3×5 205, 225, 245, 255, 255. 4th set 275 failed.
WOD 10/15 Rest Day…. Rowed 5k 22:41