Monday, July 19, 2010

Weighted pullups and two metcons

Gotta post quick, I want to get this up before I have to be at work so I don't slack off and not post it. :)

I went back to the gym this morning even though I'm still not over this virus. I took a whole week off already, so at this point I think working out is going to help me get better and get this shit cleared out of my system.

We did a multi-part workout.

 Weighted pullups: 5-3-2-1-1-1
My sets went down like this:
  • 5: deadhang
  • 3: 5# dumbbell
  • 2: 8# dumbbell
  • 1: 10# dumbbell
  • 1: 10# dumbbell
  • 1: 10# dumbbell
I was very pleasantly surprised to be able to handle the 10# dumbbell! I did have to kip out of the bottom -- ideally I would like to keep my weighted work strictly deadhang. But for now, I think it works. My work on deadhangs has really paid off, makes me a little bit glad that pullup bar at my workplace is so stinking close to the wall. Scraping your knees on a brick wall is very good incentive to not kip. :-p

Next we did two metcons. I tried to keep moving during these, but honestly I didn't push myself too hard. I just wanted to work and sweat, not kill myself. I'll get back to that in another week or so when all the chest congestion is gone.
AMRAP in 8 min
5 hspu
15 knees to elbows
rest 2 min
AMRAP in 5 min
10 sumo deadlift high pulls (75lbs/55)
15 double unders
1st AMRAP -- 2 rounds + 6 K2E's
2nd AMRAP -- 3 rounds + 5 SDHP's

Double unders were hard because my heart was racing so much. And I totally sucked at K2E's today -- I have good and bad days with those. Honestly, I think I'm better at toes to bar than those, because I practically have to get my feet the height of the bar to touch my knees to my elbows. Time to experiment with form on those, perhaps. For HSPU I used 2 AbMats, and got the input that maybe it's time to drop to 1. I think I agree with that.

Gotta run time to shower for work. Happy Monday, get in the gym!


  1. Wow! Awesome day at the gym for you! Nice job! You work harder when you're sick than most people do on their best days :)

    Do you put just hold a dumbbell with your feet on the weighted pull ups? I can't believe you can do 10 lbs! I tried 5# once but couldn't get it. I'm going to start working on my dead hang pull-ups here though so the weights will come in time.

    Keep up the good work!

  2. You rock! I am always amazed at you.

    I had to use a plate last time I did weighted pull-ups. Daniel stuck it between my legs and away I went :) A weight belt would be nice! Someday... there are other things on the list before that!