Pull your own weight...

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Sunday 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019.

CFBK Strength Preference: CF Football
Rest Day.

155 Comments

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rowed 1 min on, 1 min off for 10 rounds

Rower said I totaled 3,105 at the end, but I don't think I made it that far given what I recall of the splits at the end of each interval.

45# Warm Up
70-72.5-75-77.5-80

Metcon: Wearing a 35# Vest

20 Min 1k Row then AMRAP
20 Double Unders
15 20# Wall-Balls
10 Ring Push Ups
5 Pull-ups

5 rounds - 2 pull-ups

1 hour later:

3 Rds:
10 315# Dead Lift
20 Ring Dips
30 24" Box Jumps
12:29

Both sectional wods trying to get used to that work load will be resting and taking it much easier from now until the comp. Ring dips were almost impossible after the ring push ups with the weight.

installed pullup bar at home

fri 50 deadhangs
sat 50 deadhang L-pullups
sun 50 deadhangs


70-75-80-85-90(F)-90-95(F)

This was a massive improvement over the last time I did this. Stoked.

I did HSPU parallette negatives in between sets.

35 -45-60-60(f)-55-60(f)-60(f)

45, 55, 65 (PR), 70 (F), 70 (F), 67.5 (F), 65

And I weigh about 205#.

@CF Sydney

Neutral grip, had a bit of a spot on the last two singles (did slow negatives)

(in kg)
10x5-15x3-20x2-30x1-35x1-40x1

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