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.
In the immortal words of Nancy Kerrigan... WHYYYYYYYYY?!!!! Ooh, I don't like this one at all. Something about 150 pullups just plain sucks. Decided to back off on the weight - went to 35# instead of 45#. This made a huge difference. The workout was much more tolerable. Plus I did 1 minute breaks between the full cycle. That seemed to help. Forget counting the sets as discussed above - each weighted pullup after about 4 rounds was a single.
26:48 (vs. 40+ minutes last time 45# for weight for 8 sets)
Unelastigirl made it back after a two week hiatus (sick one week). We did some bench press work. The 1-1-1-1-1-1-1 dealie. Did some warm up stuff and off she went. 45-50-60-65(f)-65-70(f)-70(f). Good effort and nice job getting back in the gym.
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For time 5 rounds of:
ReplyDelete5 assisted pull-ups
10 kip progressions
I did a variety of band and squat bar assisted pull-ups. I set up a box under the bar and did jumping pull-ups practicing the kip motion. 7:36