Posts Tagged ‘Strict Pullup’


3 RFT:

400m Run

25 Back Extension

10 Strict Pullup

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Friday: 160923 (3-3)

Posted: September 22, 2016 in Uncategorized
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Warm-up:

Strength:
Bench Press: Work up to x4 @9 RPE

MetCon:
5 RFT:

400m Run
6 Strict Pullup
4 Bench Press (Use 90% of above)

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Warm-up:

Strength:
Reverse Lunge (each leg): Work up to x10 (5 each leg) @9 RPE

MetCon:
5 RFT:

5 Strict Pullup
10 (5 each leg) Reverse Lunge (Use 90% of above)
800m Run

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Monday: 130603 (2-3)

Posted: May 27, 2013 in MetCon
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WEEK 2: Day: 3

ME Upper:
1. Incline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
10 RFT:

3 Strict Pullups
6 Ring Pushups
9 Wall Ball Throws 20/15#

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Assistance:
4. Triceps Exercise
5. Biceps Exercise

Sunday: 130217 (2-1)

Posted: February 12, 2013 in MetCon
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WEEK 2: Day: 1

ME Upper Body:
Push Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Strict Pullups
6 Power Cleans 95/65#
9 Burpees

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Assistance:
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Saturday: 130209 (1-1)

Posted: February 4, 2013 in MetCon
Tags: , ,

WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata:

Ring Pushups
Strict Pullups
Dips

Post total reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Tuesday: 130205 (4-5)

Posted: January 27, 2013 in MetCon
Tags: ,

WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.