Friday 1/12/2007
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
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Placing a dumbbell between the legs above crossed ankles works great.
Comments
As I can't do a NON-weighted pull-up, I switched up my workout.
15 mins jumprope.
min. 1-5 easy warmup
min. 6-14 20 sec. high-knee sprints, 40 sec easy jumping
min. 15 1 min high-knee sprint
100 150# cable-pull dead lifts 7:13
100 hip-ups 12:05
negative pull-up x 3 (only a few seconds each).
negative dip x 3 (30 secs first time, then 10 or so after)
200m row sprints x 3 w/1 min rest :36, :37, :39
ten minutes stretching
I like the cable pull deadlifts, because they're easy to do in a club, as virtually every club has a cable low pull, and its definitely a full-body calisthenic workout. I wanted to set a baseline time for that.
Posted by: Steve | January 12, 2007 11:22 AM
did yesterdays workout first
17:57
600m row
50 #95 hang clean
600m row
50 #165 bench press
(scaled from the #105 squat clean) the bench press really hurt and my forearms were wasted after the 1st 3 movements
40-50-60-70-80-90-100-90-80-70
then did weighted pull-ups with a dumbbell (a challenge trying to grab the dumbbell between the ankles without a spotter)
Posted by: randy | January 12, 2007 06:39 PM