Friday, April 25, 2008
Pull-ups – 1, 1, 1, 1, 1, 1, 1
Coach’s notes: Perform the heaviest pull up you can. If you’re not able to do a body weight pull up, do assisted pull ups and reduce the assistance each set. If you’re able to do body weight pull ups, add additional weight until you reach you’re one rep maximum. Rest as appropriate between sets, 2-5 minutes. Try using different grips and hand widths. Post load for each set to comments.
Compare to Friday, January 11, 2008
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Can you kip??
Did yesterdays work out
800 m row
1- set 2:48
2- set 3:02
3- set 3:04
4- set 2:59
I don’t know if he can kip, but he sure is cute! Happy 1st Birthday Keane!!!
GMAN, you can try to kip but be careful…if you know what I mean!
It’s good to try them strict but use the same pronated hand grip you use on kips and the same width as well. Then once you have reached your max you could go to mixed grip then supinated etc.
Did this one yesterday from the main site:
bwt: 167 lbs.
1 – +37.5#
2 – +40#
3 – +45# F
4 – +45#
5 – +50#
6 – +55# F
7 – +50#
bwt :164 lbs
1 – +60#
2 – +70#
3 – +80#
4 – +80#
5 – +90#
6 – +111# (my girlfriends body weight as she hung from me) Failed
7 – +90#
Kona yesterday doing 400m Runs with 2min rest * 10
Nice weather, HOT HOT HOT. got burnt too 😉
Wind was tough at the end though.
1 – 1:23
2 – 1:21
3 – 1:19
4 – 1:27 (Wind picked up here)
5 – 1:26
6 – 1:29
7 – 1:34
8 – 1:31
9 – 1:34
10 – 1:32
Love the islands! Now I am back to reality.
bwt: 158
1 – +45#
2 – +55#
3 – +65#
4 – +70#
5 – +80# (Failed, chin about 2″ below bar)
6 – +75#
7 – +80# with “mixed grip”. All reps above 60# were new PR’s
5#
8#
12#
15#
25#
27.5#
30# couldn’t do
bwt: 210#
1 – +45#
2 – +55#
3 – +65# fail, almost
4 – +70# fail, tried a couple of times and came close
Did a few more BW pull-ups and some dips
Kipping practice today…thanks Brett for all the help…the 5 skin tears are worth it!
35/45/55/60F/55/55/55
Michelle
15#
17.5#
20#
22.5#
25#
27.5#
30#