Chin-ups - 5 x max reps
12, 8, 6, 5, 5 = 36
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Wide-grip pull-ups - 4 x max reps
6, 4, 5, 4.5 (got to nose level!) = 19.5
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10 RFT:
3 weighted pull-ups/chin-ups* @ 25lb
5 pull-ups
7 kipping pull-ups
Time = 32.25
This was one of the longest routines I've done in a while (time-wise). Still, that's 150 reps.
* I felt I was really struggling with the weighted pull-ups and I thought about changing to a lighter dumbbell. However, in the end I opted to switch to chin-ups with the same 25lb dumbbell from the third round onwards.
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Dumbbell preacher curls 3 x 5 reps per arm @ 25
4, 3, 4
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That's an awful lot of pull-ups/chin-ups today - a total of 205 reps. I wanted to do mostly bodyweight movements today, not that it's necessarily any easier than using weights. With pull-ups I'm effectively lifting most of my body's weight, which is around 140lb.
My left shoulder is feeling a little rough, but I won't be doing any more pulling exercises for another week, so that should give it enough rest to recover.
5 comments:
I thought that's the routine you were doing, I did that one many months ago when I was strapped for time, 150 pullups certainly is tough.
Secondly because we did legs that one Tuesday this weekend will be a conditioning workout.
Thanks for the warning about conditioning on Saturday. Am I supposed to be grateful it's not legs? :-)
I was planning on doing purely Olympic lifting tomorrow, anyway. I haven't done any heavy deadlifts for a while.
Forgot to mention - yeah, I got the 150-rep pull-up routine from you. Don't know why I chose to end with this, though, because I noticed you actually started with it!
hah ya I remember only having about 35-40 minutes so I wanted something quick and intense, this routine certainly did the trick, I was expecting terrible soreness but it wasn't anything too bad.
I don't have any soreness, but it feels like I might have a slight injury in my left shoulder. There's a bit of pain there when I move my arm, so if I feel it on Olympic lifting day I'll take it easy. I want to make sure I can handle rowing etc with you on Saturday.
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