For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments.
Weekend Project Phase 1: Pull-up bar area
Photo: Brad and Jack K.
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- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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Tuesday, July 31, 2007
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25:59 as rx'd
Posted by: Charles M. | Tuesday, July 31, 2007 at 07:28 AM
24:29 as rx'd
Nice work Charles! How'd you like the "L's"?
Posted by: Jason | Tuesday, July 31, 2007 at 09:12 AM
2 minutes TM, highest incline plus 30 situps x 5. 17:55
Posted by: Laura | Tuesday, July 31, 2007 at 02:41 PM
29:07 - subbed 30 of the L's for inverse jumping L's, and 30 of the dead hang pull ups for 30 inverse jumping pull ups. ALl else as rx'd.
Oh Yah, and I got my muscle up today...First time ever!!! Heavily kipped, but a muscle up for sure.
Posted by: Brad Kilman | Tuesday, July 31, 2007 at 04:20 PM
so im still out here....but
traveled monday and leaving on a trip in am...2 full days of driving. so today i made up my own whole body workout....squat thrusters @115lbs 10-15 reps, pullups 10-12 reps, pushups with feet elevated and hands on upside down "half ball" 10-20 reps, then air squats x50, then 1/4 mile run....5 rounds. took me around 35 minutes. competing in a triathlon Saturday. I will probably melt on run and bike...but at least the swim is in the ocean. Good luck to me!!!
Posted by: rangerdan | Tuesday, July 31, 2007 at 06:15 PM
27:50 as rx'd
Posted by: Adam | Wednesday, August 01, 2007 at 07:31 AM
24:58.
My L pull-ups were only knee extended.
Posted by: Victorious | Wednesday, August 01, 2007 at 08:45 AM