Category Archives: G

Gymnastic Movement

Pullups, Dips and Pushups then Situps and Russian Twists

By | | , , ,
Comments Off on Pullups, Dips and Pushups then Situps and Russian Twists

EMOM for 10 minutes

  • 2 x Explosive Pullups (as high as possible)

Then EMOM for 10 minutes alternate

  • Even Minute – 4-5 x Weighted Dips @ 20kg
  • Odd Minute – 3-5 x Weighted Pullup @ 10kg

Then 5 rounds of

  • 8 x Barbell Reverse Rows

Finisher

Results: All done as shown.

Pullups, Pushups, Dips and Reverse Rows

By | | , ,
Comments Off on Pullups, Pushups, Dips and Reverse Rows

Continuing on my quest for a strict bar muscle up which, right now, seems to be going nowhere…

Every 2 minutes for 10 minutes

  • 8-10 x TRX Russian Pushups
  • 3 x Strict Pullup
  • 3 x Wide Grip Pullup
  • 3 x Chin Ups/Pronated Grip Pullups

Then 3 rounds

  • 8 x Barbell Reverse Rows
  • 8 x Weighted Dips @ 10kg

Then 2 rounds of

  • Max Reps Cable Pulldowns @ 65lbs
  • Rest 1 minute

Results: Cable Pulldowns 15 and 12.

100 Pullups and Pushups, then Row

By | | , ,
Comments Off on 100 Pullups and Pushups, then Row

Repeat of the Building Pullup Strength instagram post from Learn Calithetics… do the following, resting as needed

  • 20 x Strict Pullups
  • 20 x Strict Narrow Grip Pullups
  • 20 x Strict Pronated Grip Pullups (chin ups)
  • 20 x Strict Wide Grip Pullups
  • 20 x Commando Pullups (10 with right hand forward/10 with left)

Then do the following, resting as needed

  • 20 x Pushups
  • 20 x Russian Pushups
  • 20 x Deficit Pushups (from yoga blocks)
  • 20 x Archer Pushups
  • 20 x Dynamic Pushups (to yoga blocks)

Finisher

  • Row 1500m

Results: Too many pullups this week! Hopefully after some recovery that will translate into some improvement. Row 6:08.

Pullups, Dips, Barbell Rows and Pushups

By | | , , ,
Comments Off on Pullups, Dips, Barbell Rows and Pushups

After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.

3 rounds of

  • 3 x Skin the Cat

Then 3 rounds of

  • 5-8 x Weighted Pullups @ 10kg
  • 8-10 x Weighted Dips @ 10kg

Then 3 rounds of

  • 10 x Barbell Rows @ 135lbs
  • 10 x Russian Pushups

Then 4 rounds

  • 4 x Single Kettlebell Straight Leg Situp @ 14kg per side
  • 16 x Slow Alternate Arm Mountain Climbers (r+l=1 rep)

For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.

Results: Dissapointed in my Pullups, could only manage 5. The rest was good.

Pullups and HSPU then Core Work

By | | , , ,
Comments Off on Pullups and HSPU then Core Work

E2MOM for 12 minutes (5 rounds)

  • 2 x Weighted Pullups @ 20kg
  • 4 x Deficit Handstand Pushups

Then 3 rounds, resting 2 minutes between rounds

  • 10 x Pike Lift over a KB (r+l=1 rep)
  • 10 x Mountain Climbers on Med Ball (r+l=1 rep)
  • 10 x Russian Twist (r+l=1 rep)
  • 10 x Weighted Situps with 25lb Plate

Then 2 rounds resting as needed

  • 5 x Commando Pullups per Side

Results: Done