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WOD Monday 1-29-07

Sunday, 28 January 2007

"One can never consent to creep when one feels an impulse to soar."--Helen Keller--

APK Warm-Up

Workout- Max Strength

Ring Dips 5-5-5. Add weight as needed, rest 1:30 between sets

Pull-Up 3-3-3-3-3. Add weight as needed, rest 1:00 between sets

Pistol 5-5-5, each leg. Add weight as needed, rest 1:30 between sets.

Post results and any weight added or substitution made to comments.

Users' Comments

Display 8 of 8 comments

1. 01-29-2007 13:30

dude the ring dips hurt my palms and elbows.. ouch that crap is hard. core!!! :eek

midnightbats

2. 01-29-2007 13:36

I forged the dips and pistols into supersets to save time:

Dips (on parralel bars): +17.5 kg (~38lbs)
Pullups: Max weight 22.5 kg (~50lbs)
Pistols: Max weight 15 kg (~33lbs)

Bubblemaker

3. 01-29-2007 14:01

Since I'm new doing just bodyweight stuff, I couldn't do much. I managed 2 pull ups in the warm up however I couldn't do any more after that, not even for the workout.

So, I did negatives of everything.

wilrader

4. 01-29-2007 16:01

Negatives are the way to go to build up to the full movement. That's an awesome way to scale these strength workouts. Great job!

gearsighted

5. 01-29-2007 16:03

Forgot to post my workout

Warmed up with some handstands and kicking the footbag. Worked straight pulls to inverted hang on the rings, then lowered through front-lever, 3 sets of 5. Started back on the Performance Menu Mass Gain program, in part because it seems like a good choice for the day, and in part because it's a bit higher volume/lower load, and I'm trying to rehab my knee (which means laying off the Parkour!) 6x6 front squat @135, 6x6 Overhead Press @95 and 6x6 weighted pull-up @35. Finished with 5 rounds of 10 Hollow rocks and 10 Glute-Ham hip extensions.

gearsighted

6. 01-29-2007 16:26

Well my internet was bustered when I got home so I made up my own workout. Kicked around the "footbag" as well

[it's a hackey sac you hippie], did 8 minute abs, and then 5 rounds at max effort of

10x Jumping Squats
5x Pullups
10x Pushups
10x Pistols [5 each leg]

Speaking of knees, I need to get some fish oil, my joints have been klonky lately, probably 'cause of winter. w00t!

akh

7. 01-29-2007 20:05

Alright.. I don't have a gym or a gymnastics place i can go or anything. And I dont even know what half this stuff your talking about is.

Boboblueshoes

8. 01-29-2007 20:36

Bobo - Did you try clicking the links that the name of the exercises go to? Descriptions are handy and right there :]

And as far as not having a gym, neither do most of us. Ring dips can be subbed for regular dips - put two chairs next to each other and use that. Pullups - I was doing pullups on my door frame for a while, I'm sure you can find something to use. Pistols - got ground?

Check the links out!

akh

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