We need to hit some chin up strength and then a quicker variation of one of the "Girls"
STRENGTH:
Perform just ONE STRICT chin up (so underhanded) every minute on the minute for 10 minutes...
(Add weight if you can or stick with just bodyweight or use as little band assistance as needed)
If you have a chin up max try to use 85-90% of it for each rep per minute, but you can alter things as we move along...
WORKOUT:
"Diane-ish"
Deadlift (155#/225#)(Use between 60-65%, if you need to scale)
Hand Release Push Ups (Try to do push ups on an inclined bar in a rack, instead of knees)
21-15-9
(8 minute cutoff)
The weight should be moderate and pick a bar incline that is also moderately difficult, not impossible... We will try to do NO KNEE push ups for this one!
POST YOUR RESISTANCE/ASSISTANCE FOR CHIN UPS AND YOUR TIME FOR THE WOD TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
17 comments:
88#-93# chinups
2:41 rxd
1 second Brendan! Nice job!
85#/90# chinups
3:44 RX'd
Mario
Chin-ups: 50 - 70#
2:40 Rx'd
Thanks Jordan, you too!
Brendan
50#-75#
2:50 RX'd
Felt good to get back after being sick for 2 weeks
10#-15#
4:49 @ 155# and low bar pushups
10#-15#
4:49 @ 155# and low bar pushups
50#-75#
3:01 RX
10#
5:41 83#; hand release.
My son Caleb joined me today:
15#
5:02 95#; hand release.
53#-65.5#
5:39 @ 185#
10-20#
6:59 - 155#, low bar pushups
med black - med green
6:05, 135# & bar pushups
Chin ups / med black to green
5:45 103# / bar push ups @ 7-8
85# Chinup
2:28 rxd
skinny purple band for Chin Up's.
3 Pu's left. 135# deadlift ( I had to do 12,9,9 for the deadlifts)
100# x7 / 105# x3
5:07 @ 215# ( I think that was time)
70#-80#
3:15 rx
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