Tag Archives: Pullups

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

By | | , , ,
Comments Off on Muscle Up Progressions then Strict Pullups, Ring Dips, Russian Twists and Knee Tucks

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

By | | , , , ,
Comments Off on Back Squats and Pullups then Row, Thrusters, Burpees

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

By | | , , , ,
2 Comments

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).

Bench Press and TRX Rows then a quasi-Jackie

By | | , , ,
1 Comment

5 rounds of

  • 4-6 x Bench Press
  • 8-10 x TRX Reverse Rows

Then  for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)

  • Row 500m (Rx is 1000m)
  • 50 x Thrusters with empty bar
  • 50 x Pullups (Rx is 30)

Results:  Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs).  Metcon 9:14

Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

By | | , , , ,
1 Comment

Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps