Category Archives: Body Weight

Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

By | | , , , ,
Comments Off on Bench Press and Weighted Pullups then Row, Kettlebell Swings and Pullups

Every minute for 20 minutes alternate

  • Even Minute – 4-5 x Bench Press @ 80% of 1RM
  • Odd Minute – 3 x Weighted Wide Grip Pullup @ 10kg

Then for time

  • Row 400m
  • 27 x Kettlebell Swings @ 32kg
  • 27 x Pullups
  • Row 400m
  • 21 x Kettlebell Swings @ 32kg
  • 21 x Pullups
  • Row 400m
  • 15 x Kettlebell Swings @ 32kg
  • 15 x Pullups
  • Row 400m
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Used 165lbs for the Bench Press. Got all 30 Weighted Pullups. Metcon 19:49.

Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

By | | , , , ,
Comments Off on Pullups, HSPU, Barbell Rows, TRX APUs, Cable Pulldowns, T2B and a Bike HIIT Finisher

Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.

Every 3 minutes for 9 minutes

  • 8 x Strict Pullups
  • 3 x Deficit Handstand Pushups (from Yoga blocks)

Then 3 rounds of

  • 8 x Barbell Reverse Rows
  • 10 x TRX Atomic “Russian” Pushups

Then 3 rounds of

  • 6 x Cable Pulldowns @ 100lbs
  • 6 x Strict Toes to Bar

Finisher Bike HIIT

  • 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
  • 5 x 60 seconds work / 60 seconds rest
  • 2 x 50 seconds work / 30 seconds rest

Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.

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.

Clean and Press then Row, Pushups and V-Ups

By | | , , , ,
Comments Off on Clean and Press then Row, Pushups and V-Ups

5 rounds of the following complex

  • 3 x Hang Power Clean @ 90% of 1RM Strict Press
  • 2 x Push Press

Accumulate as fast as possible

  • 50 x Dumbbell Hang Power Clean and Press @ 16kg

Then every 4 minutes for 5 rounds

  • Row 15 Calories
  • 15 x Dynamic Pushups
  • 15 x V-Ups

Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…

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.