Category Archives: Body Weight

Pullups, Pushups, Dips and Reverse Rows

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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.

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Pullups, Dips, Row and TRX Tricep Press

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Every 2 minutes for 10 minutes

  • 3 x Strict Chest to Bar Pullups
  • 8 x TRX Tricep Press

Then every 3 minutes for 15 minutes

  • 15 Calorie Row
  • 9 x Ring Dips
  • 3 x L-Sit Pullups

Finisher Bike HIIT

  • 3 x 30 seconds on/30 seconds off
  • 3 x 60 seconds on/60 seconds off
  • 3 x 45 seconds on/45 seconds off
  • 3 x 30 seconds on/30 seconds off

Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.

Front Squat and Strict Press then V-Ups, Thrusters and Burpee Pullups

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Front Squats @ 85% of 5RM weight

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Press @ 85% of 5RM weight

Then for time 5 rounds of

  • 15 x V-Ups
  • 10 x Thrusters @ 75lbs
  • 5 x Burpee Pullups

Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.

TRX Core Work then Landmines, Pistol Squats and Hip Thrusts

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Something different for the legs with this one.

5 rounds of

  • 3 x Pistol Squat left
  • 3 x Pistol Squat Right

Then 3 rounds of

  • 5 x Hip Thrusts @ 220lbs with 2-3 second pause at top

Then 3 rounds of

  • 8 x Landmine Front Squats @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Left @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Right @ 45lbs
  • 8 x Landmine Deadlift @ 45lbs

Then 3 rounds of

  • 10 x TRX Side Plank Dips Right
  • 10 x TRX Side Plank Dips Left
  • 10 x TRX Pike Press

Results: Pistols were a challenge after not doing them for so long. Heel elevated on 10lbs plate, 5lbs plate as counterweight in hands. Hip thrusts were good… I guess I could go heavier if I wanted.