Posts Tagged ‘Strict Pullups’

Thursday, April 26, 2012

Posted: April 26, 2012 in WOD
Tags: , ,

WEEK 1: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 45%x3x9 (#)

Assistance:
Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 12:

3 Strict Pullups
6 Press (75/45#)
9 Toes-to-Bar

Post total number of rounds to comments:

Thursday, March 8, 2012

Posted: March 8, 2012 in WOD
Tags: , ,

DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A2: Wood Choppers: 3×8-12 (#)

MetCon:
AMRAP 10:

7 Strict Pullups
7 Press 95/65#

(Switch to Kipping Pullups and Push Press when needed)

Post total number of rounds to comments:

Thursday, February 9, 2012

Posted: February 9, 2012 in WOD
Tags: ,

DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Dumbbell Rollbacks: 3×8-12 (#)
A2: Knees-to-Elbows: 3×8-12

MetCon:
5 rounds of:

3 Strict Pullups
6 Power Cleans 115/85#
9 Hand Release Pushups

Post time to comments:

Friday, February 3, 2012

Posted: February 3, 2012 in WOD
Tags: ,

ME Lower Body:
Front Squats: Find 1RM

Compare to: Friday, December 30, 2011

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Side Bends: 3×8-12 (each side) (#)

MetCon:
AMRAP 3:

3 Deadlifts 185/135#
3 Strict Pullups

Rest 2 minutes

AMRAP 4:

4 Power Cleans 96/65#
4 Wall Ball Throws 20/14#

Rest 2 minutes

AMRAP 5:

5 Thrusters 65/45#
5 Hand Release Pushups

Post total number of rounds per AMRAP:

Monday, December 26, 2011

Posted: December 26, 2011 in WOD
Tags: ,

ME Upper Body:
Press: Find 1RM

Compare to: Monday, November 21, 2011

Assistance:
Cable Bent Over Triceps Extensions: 3×8-12 (#)

MetCon:
For total Rounds in 3 Cycles:

AMRAP 3
3 Strict Pullups
6 Hand Release Pushups
9 Leg Raises
Rest one minute between Cycles.

Post total number of rounds per cycle to comments:


DE Upper Body:
Speed Bench @55% of 1RM: 9 sets of 3

Assistance:
JM Press: 3×8-12 (#)

MetCon:
AMRAP 16:

3 GTO 135/95#
6 Strict Pullups
9 Knees-to-Elbows

Post total number of rounds completed to comments:

Coach’s Notes: GTO can be any type of movement(s) to the shoulder then any movement overhead, or it can be any type of snatch.
So examples: Deadlift, hang power clean, push press. Power Snatch, Clean n Jerk.