Tag Archives: Weighted Pullup

Weighted Pullups and Strict Presses

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3 rounds

  • 10 x Pike Lift
  • 30 second Pike Hold

Then EMOM for 5 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups @ Bodyweight

Then 3 rounds of

  • 6 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • 10-12 x Strict Press @ 65% of 3 RM
  • Rest 3 minutes

Results: Heavy Strict Presses were bad… Used 120lbs and got only 6-5-4 reps per round. Need to step back to 80% maybe?

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

Back Squats and Pullups then Gymnastics Work and a Bike Finisher

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4 rounds of

  • 6 x Back Squat @ 75% of 3RM
  • 6 x Weighted Pullups @ 10kg

EMOM for 10 minutes

  • 2 x Ring Muscle Up Transitions (start seated on floor)

The 5 rounds of

Then iFIT Bike routine finisher…

Results: Used 175lbs for the Back Squats. Was able to get both MUs in the same minute on most rounds. After round 5 raised the rings so my butt was off the floor.

Gymnastics Day, L-Sits and Muscle Ups

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

EMOM for 10 minutes

  • 1 x Ring Muscle Up Transitions (starting seated on floor)

Then EMOM for 10 minutes

  • 1 x Weighted Pullup @ 20kg
  • 5 x Ring Pushups (Rings about 5-10cm from ground)

The 5 rounds of

Results: Done as shown.

Overhead Press, Ring Pullups and Row

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3 rounds of

  • 8 x Seated Dumbbell Press @ 16kg
  • 3 x Weighted Ring Pullups @ 10kg

4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds

  • Row 400m
  • 3 x Ring Pullups
  • 6 x Strict Press @ 65% of 3RM from last time
  • Max Effort Push Press

Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).