Category Archives: Weighted pullups

Monday 4-22-13

Weighted Pull-ups: Set 1 X 3 reps Set 2 X 2 reps Set 3 X1 rep X 6 Rest between sets 60 secs. building to a 1 rep max 105 then: 3 Rounds for time of: 20 Pull-ups 15 KB … Continue reading

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Tuesday 7-10-12

On the minute for 10 minutes: 40 yard shuttle runs then: 1 rep max weighted pull-up(7 minute time limit) 115 lbs then: 5 rounds for time of: 7 KB Push Jerks(each arm), 70 lb KB 30 Double-unders 8:03

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Monday 4-23-12

Weighted pullups 3 x 3 40 lbs 50 lbs 60 lbs WOD AMRAP in 12 minutes: 10 hang power snatch, 95 lbs 10 pushups 8 rounds Cash out: accumulate 1:30 minutes in L- sit

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Wednesday 4-11-12

Weighted pullups 5-5-5-5-5 35 40 45 45 45×4 Hill sprints (incline treadmill sprints) 10 sprints, 15 seconds work, 30 seconds rest. 7% incline, 10 mph

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Wednesday 4-4-12

Weighted pullups 7×3 (3-3-3-3-3-3-3) 35 35 40 40 45 45 50×5 WOD- AMRAP in 10 minutes of: 5 strict pullups 10 pushups 10 toes to bar 15 squats 4 rounds, 5 pullups, 7 toes to bar I went ahead and … Continue reading

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Wednesday 02-29-12

Weighted pullup 3-3-3-3-3 30 30 30 45 45 3 rounds of: 7 snatch L, 7 snatch R with 60 lb dumbbell (ground to overhead) 15 step walking lunge with 60 lb dumbbell 5 hanging leg raise 15 step walking lunge … Continue reading

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Tuesday 09-06-11

Weighted pullup 30×5 40×5 45×4 40×5 Front squat 225×5 245×5 245×5 245×5 245×5

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