Category Archives: G

Gymnastic Movement

Pullups, Dips, Barbell Rows and Pushups

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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

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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

Bench Press then Pushups and Situps

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5 rounds of

  • 10 x Alternating Pike Lift from Parallettes
  • 20 x Bear Stance Shoulder Taps

6 sets, increasing weight per set

  • 5 x Bench Press

Then EMOM for 5 minutes

  • 6 x Incline Bench Press @ 18kg

Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)

  • 20-19-18-17…3-2-1 x Pushups
  • 1-2-3…17-181-9-20 x Situps

Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.

Gymnastics Conditioning

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Still focused on getting a strict bar muscle up so before going on a hike today thought I would throw in some extra pullup work.

Accumulate 2 minutes of breaking as needed or after you lose balance…

  • Frog Stand

Then 5 rounds of

  • 3 x Chest to Bar Strict Pullups

Then 5 rounds of

  • 3 x Strict L-Sit Pullup plus 3 x Alternating Flutter Kicks (L+R=1 Rep)

For this, do an L-Sit Pullup, at the bottom of the rep do the flutter kicks, another pullup, etc.

Then EMOM for 5 minutes

  • 1 x Weighted Pullup @ 20kg

Results: Frog Stands – quite happy I was able to get in 4 x 20 seconds unbroken over the 2 minutes and had to only stop due to fatigue, not from losing balance. Chest to Bar Pullups – Was hitting the top half of my Pecs so not bad, focus on pulling elbows back at the top. Otherwise the rest was uneventful.

Pullups then TRX Core Work

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Based on 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 3 rounds of (total of 9 sets), rest as needed between rounds…

  • 2 x TRX Pike Press
  • 4 x TRX Knee Tucks
  • 6 x TRX Mountain Climbers (L+R=1 rep)
  • Repeat for 3 sets

Results: I broke pullups into sets of 5, resting 60 to 90 seconds between each. Towards the end I even split the sets of 5 into 2s and 1s with minimal rest between the small sets. Took around 30 minutes for all 100 pullups. Pure volume.