Tag Archives: Pullups

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

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3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

Bench Press and Ring Rows then a Chipper

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EMOM for 8 minutes (4 rounds of each) do

  • 6-8 x Bench Press
  • 8 x False Grip Ring Rows

For time do

  • 30 x Unbroken Double Unders
  • 30 x Push Press @ 80lbs
  • 30 x Pullups
  • 30 x Power Snatch @ 80 lbs
  • 30 x TRX Pike Press
  • 30 x Goblet Squats

Results: Bench Press – 95-115-140-165.  Metcon 13:19.

Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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Got some Gymnastics Rings for Christmas so I can begin working on Muscle Ups again….

Take 15 minutes and work on muscle up progressions

Then EMOM for 20 minutes (10 rounds of each) do the following.  Break as needed to get full range of motion.

  • Even minute – 5 x Strict Bar Pullups
  • Odd minute – 5 x Strict Ring Dips

Then EMOM for 5 minutes

  • 8 x Russian Twists @ 16kg (over and back is one rep)

Then EMOM for 5 minutes

  • 10 x Knee Tucks

Results:  Really lost strength on the false grip.  It was the key to getting a muscle up.  Ring Dips went well.

Back Squats and Pullups then Row, Thrusters, Burpees

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Four sets of:

  • 4-6 x Back Squats
  • Rest 90 seconds
  • 3-4 x Weighted Pull-Ups
  • Rest 90 seconds

AMRAP in 20 minutes of

  • Row 500m
  • 30 x Dumbbell Thrusters @ 12kg per hand
  • 20 x Burpees
  • Rest 2 minutes

Results:  Back Squats 95-135-165-185lbs all at 6 reps.  Metcon 2 rounds plus 500m row, 24 Thrusters.

Deadlifts then Pushups, Deadlits and Pullups

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Take 20 Minutes and work up to a heavy

  • 1 x Deadlift

Then AMRAP in 10 minutes

  • 10 x TRX Atomic Pushups
  • 5 x Single Leg Deadlift per Leg @ 24kg
  • 5 x Strict Pullups

Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1.  Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).