#strict pull ups

Teams

10-1

strict pull up

DB bench press

squat clean

Move onto the next set once all members of the team have completed the reps within the movement, so all members have done all 10 strict pull ups before moving to the DB bench press.

Post time, load and number of team members to comments.

John’s Birthday Workout

Happy Birthday John here is your birthday workout for you to enjoy

40 front squat unbroken

(20-1 bench and strict pull ups)

40 front squat unbroken

40min cap

Teams of two

Using a rep structure of 1-2-3-4-5… Alternating on each.

7min AMRAP

HRPU

7min AMRAP

ring row

7min AMRAP

strict press

7min AMRAP

strict pull ups

7min AMRAP

front squats

METCON Level 1: A) 3 sets of Max Rep Strict Pullups, rest as needed. B) 15 minute AMRAP: 30 Double Unders, 50 Cal Row, 25 Burpees, 15 Toe to Bar or 5 assisted Bar Muscle Ups (bands)

I used just the red band (I've been using red and thin purple in the past) and scored 6-7-6.

On the AMRAP, I scored 1 + 47. I didn't miss ANY doubles during the first round, though I am still doing a single in between each double -- and only missed four during the second round. Rowing was fine; can't remember my times but I finally have my rhythm which means that rowing isn't the nightmare that it used to be. Burpees, fine. Honestly nothing to report. Same with T2B. I still can't do them consecutively because I'm having a hell of a time pushing back off the bar quick enough... usually have to perform 1-3 kips before I can kick back up to a second attempt. So those were incremental... I think I got four... then three.. then two... then one... then two... one... two.

So we played around with T2B and bar muscle ups (assisted for me) between parts A and B and apparently I am terrified of bar muscle-ups now for some reason. I was fine with practicing them before.They didn't make me nervous on the rig at the old gym... but I just feel like I'm going to slam my face into the bar or hurl myself up and over the bar and oh my god. Terrifying. I did a few jumping attemps but ended up mentall psyching myself out so I just worked on swinging up to get my hips up to the bar. Not gonna lie, it was a terrifying clusterfuck.

Wednesday 220915 #pfn #teampfn

In 15min complete for quality

20 bench press

5 strict weighted pulls ups

–

15min AMRAP

Teams of two relay

20 cal row

15 burpee

5 HSPU

Tuesday 190515 #pfn #teampfn

3-3-3-3-3 Deadlift

–

20min AMRAP

2 MU 4 HSPU 8 deadlift

Due to my calf tear, there’s not really a lot that I can do.

I’m really just restricted to seated workouts, and strict pull ups. Sooo......

10 x 5 Bench Press.

Increase weight every set of 5 reps. Started with 20kg bar. Worked through, 30, 40, 50, 60. I went to 62kg on the 6th set as I felt a small increase from 60kg would be enough. I managed 4 more sets of 5, only managing 4 reps on the 9th set. Then I took it back to 60kg for the last set.

I then did the same with strict pull ups.

Sets 1 - 3 were 5 rep sets. Sets 4 - 6 were 5 reps were with a 10kg weight vest. I did the first set unbroken, but the next 2 were not. Sets 7 & 8 were without the vest. Felt so much easier! Set 9 with vest Set 10 without

That’s it for now. Exciting stuff!

Normal class ran:

Strength

2RM Hang Clean 2RM Thruster

METCON

15 Minute AMRAP: 5 x Hang Clean @ 50kg 5 x Thruster @ 50kg 10 x Burpees