4x5 pull up negatives

2 rounds were without a band and I dropped from the bar like a fly

last 2 were done using the blue band and I was able to hold about a 5 second negative.

(blog excerpt)
I did negatives for my pull ups since I cannot do them unassisted. The first two sets I didn’t use any band and plopped helplessly to the bottom of the pull up in about a second…but probably less. The last two sets I decided to use a blue band (a lighter one than the green) to assist me with the negatives. This worked out much better for me and I was able to do about a 5 second negative. I was happy with them but it did make me realize how little I’ve improved on my pull ups and how I should be working more on them than I currently do. (And for the record…I was sore from these for 5 days. Probably pulled my lats on the first two sets. It hurt horribly to put on deodorant because of it!)

Rauta puhuu 1 - painonnostoleiri

Aamupäivä: tekniikkatreeni 1h, aiheena tempaus
Iltapäivä: tekniikkatreeni 1h, aiheena työntö

500m Row x 3

2:06.6
2:06.4
2:04.6

Failed on rep 4 at 95lbs

Max DU in 3 minutes

20

Back Squat 5x5 (65-75-85-95-115)

3 Rounds
50 Double Unders (3 for 1 sub jumprope)
25 Wall Balls (14#)

I got ~20 Double Unders in little 2-3 jump bites. Then I started missing and whipping myself. I switched to the sub. Must. Learn. Double Unders!

5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between each round

Scaled to 10-15-20-25 with green and purple bands.

24:53

Push Press @ 70%

3x12

I did not write my weight down. 70% at the time was 66.5# so I either did 60, 65 or 70 I'm sure.

Strength:
Barbell Back Squat 3-3-3-3-3
* Homework: watch the attached video

WOD:
21-15-9
Burpees
Wall Ball (20/14)
Box Jumps (24/20)

3 Rounds:
800m Run
50 Back Extensions
50 Sit-ups

Scaled to a 400m run

22 minutes