Posts Tagged ‘Strict Pullups’

Wednesday: 121205 (2-3)

Posted: November 28, 2012 in MetCon
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WEEK 2: Day: 3

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
4 RFT:

400 Meter Run
5 Strict Pullups
10 Wall Ball Throws 20/16#
15 Hand Release Pushups

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Optional Post WOD:
1 Mile Easy Run or 1K Easy Row


WEEK 4: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
For time:

500 Meter Row
50 Slam Balls 20/15#
400 Meter Row
40 Air Squats
300 Meter Row
30 Burpees
200 Meter Row
20 Ring Dips
100 Meter Row
10 Strict Pullups

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Kipping Ring Dip Tutorial:

Thursday, May 10, 2012

Posted: May 10, 2012 in MetCon
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WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40%x3x9 (#)

MetCon:
4 Rounds For Time:

5 Strict Pullups
10 Dips
15 Pushups
20 Leg Raises

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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 MetCon
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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:


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

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Friday, February 3, 2012

Posted: February 3, 2012 in MetCon
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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: