Tag: Pull-up

8/10/21

Dropped the boys off at school and out in the garage at 8AM for this one. The movements felt right up my alley!

3 rounds each for time:

  • 8 Deadlifts (225#)
  • 12 Pull-ups
  • 400m Run
  • 12 Pull-ups
  • 8 Deadlifts

Rest 1:00 b/w rounds

Times: 3:50, 3:48, 3:45

I opted to go for the Rx+ weight (225) today because I felt like this would be a wheelhouse workout. I wasn’t wrong! Felt good the entire time. First set of deadlifts and pull-ups were taking :45, run was 1:50. Second set of deadlifts/pull-ups were obviously a bit slower, but all pull-ups were unbroken. Went 5/3 on the deadlifts except for the very last set – unbroken.

7/6/21

Out in the garage at 8:15AM to knock out the workout after dropping the boys off at school. I felt pretty sore yesterday still from Operation Red Wing, but I’m feeling much more recovered today.

15 min AMRAP:

  • 6 Strict Pull-ups
  • 10 Alternating V-Ups
  • 16 Unweighted Lunges

Result: 12+17

This was a good one to just get out and move. No parts were too difficult that you couldn’t keep going. Honestly, the v-ups were the toughest part. Kept the pull-ups unbroken the entire way pretty easily.

Accessory:

  • 5×7 Strict Press (85, 95, 100, 105, 95)
  • 4×8 Strict Ring Dip

5/21/21

Murph! Since we’re going to be out of town for Memorial Day, we elected to get Murph in early rather than risk not getting it in. I was a bit nervous coming into this one since I haven’t been running a ton, but it turned out alright.

For time:

1 mile run

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

1 mile run

Time: 30:59

I wore my Garmin so I was able to get my lap splits for each mile and every single round of Cindy.

Mile 1: 7:00

Cindy rounds:

  1. 38 s
  2. 38 s
  3. 41 s
  4. 40 s
  5. 1:00
  6. 38 s
  7. 44 s
  8. 50 s
  9. 50 s
  10. 1:00
  11. 50 s
  12. 50 s
  13. 50 s
  14. 50 s
  15. 1:00
  16. 50 s
  17. 50 s
  18. 50 s
  19. 52 s
  20. 1:07

Second mile: 7:26

I basically kept every round at :50 (which gave me 5-7 sec rest after the squats) and then took the full minute every fifth round. Almost died on the second mile!

3/23/21

Out in the garage at 8:30AM. I actually really enjoy this morning workout schedule.

5 rounds each for time:

  • 15 Cal Echo Bike
  • 12 Power Snatch (95#)
  • 15 Pull-ups
  • 15 Cal Ech Bike

1:00 rest between sets.

I knew this one was going to be grippy so I broke it up from the very start. I stuck with 6/3/3 on the power snatches and then got the pull-ups unbroken each round. Round times were: 3:39, 3:40, 3:43, 3:55, 3:53.

2/9/21

Out in the garage at 1PM. Time was of the essence! Warmed up and then got to work.

4 rounds each for time:

  • 8 Deadlifts (185#)
  • 16 Pull-ups
  • 30 Cal Bike

Rest 1:00 between rounds.

Times were 2:30, 2:34, 2:36, and 2:34.

The deadlift weight was really light for me here, and I was able to get the pull-ups all unbroken. Maintained roughly 320 watts on the bike the entire time taking between 1:55 and 2:00 for the 30 cals. I was happy with the tight cluster of rounds. Felt tough but manageable.

Finished with a 10:00 maintenance vid with chest openers. Back inside and eating lunch by 1:50PM.

1/11/21

Strength

Every 2:00 for 8:00, perform:

2 Push Press + 2 Push Jerk

I worked up 135, 145, 155, and 165 today. I was aiming for 155 coming in so I was happy to hit 165. Felt good! Could’ve probably hit 175 if I really pushed it.

Metcon

5×3:00 AMRAPs with 1:30 rest between:

  • 4 Clean and Jerk (135)
  • 8 Pull-up
  • 12 Box Jump

Continue AMRAP each time.

I made it a total of 10+14 today. The box jumps were the main problem! Not difficult – just got me breathing. Pull-ups were unbroken the entire time.

1/1/21

Fran – what a way to kick off the New Year! Pat Sherwood, you are not a nice man.

Truth be told, I was looking forward to this one, and I felt good going in. My strategy was to take 3-5 deep breaths between each section of thrusters and pull-ups.

21-15-9 reps for time of:

  • Thruster (95#)
  • Pull-ups

Finished in 3:50. Ultimately, I rested too long in between exercises. All of the thrusters were unbroken. The only time I broke was 10/5 on the set of 15 pull-ups. Next time, I should skip the breath thing and just go for it. I could get sub-3:30. I swear.

For some accessory work, I did a 10-min alternating EMOM:

  • Min 1: 2 L-Sit Strict Muscle-ups (Low Rings)
  • Min 2: 2 Strict Handstand Push-ups

The muscle-ups felt great today! Shot a video. This is the first time I got the hang of these from the low ring position.