Tag Archives: Pullups

Dumbell Press Two Ways plus Pullups, Dips and Snatch

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Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

Weekend Workout 10.5.2014

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Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

First Workout with my Stone

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A while back Rosie and I came across a stone on the path. It was egg shaped and weighed around 15kg-20kg although I never weighed it.  I carried it back and put it on a bench so the rain would clean it.  I wanted to use it as part of my runs since it is quite heavy and a great shape for carrying (on shoulder, in front, overhead, etc.).  I also figured since it is nice and roundish, it would be good to throw and chase.  So here is my first workout incorporating my new stone.

The workout was unplanned, except the run and using the stone somehow.  I threw in the pullups and dips since I hadn’t done either this week. The run part took place in the woods by our house (see map) where I find random logs or stumps to box jump onto.  Generally I try and find logs that are about knee high, although I have a stump I use that is more around mid-thigh.  The box jumps here were on a knee high log.

I carried the stone as far as I could on my shoulder maintaining a slow jog, switching shoulders once along the way.  Anyway, here is how it ended up…

  • Max Strict Pullups
  • Max Dips
  • Run 2k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 1k
  • 15kg Stone Carry max Distance per Shoulder
  • 25 Box Jumps
  • Run 2k
  • Max Strict Pullups
  • Max Dips

Result:  First round max Pullups/Dips:  12/16, Second round max Pullups/Dips:  10/15.  Total run time (excluding pullups and dips but including everything else): 36:17.