Pull ups 10-10-10-10-10 reps
Add weight if 10 reps is too easy. Add the least amount of bands if 10 reps is too hard. The idea is to improve pull up strength. Don't cheat. You must attempt to touch your throat for every rep.
Post weight or bands used to comments/LogWod.
Powerful......
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Here are the heats for FGBV. I am not planning on making any changes but if it is a necessity, let me know asap and I'll see if I can accommodate you. No promises.
Fight Gone Bad 5 Heats UPDATED!!!!!!!!!
Fight Gone Bad 5 Heats UPDATED!!!!!!!!!
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For those of you that signed up on the whiteboard to do the Olympic weightlifting/met-con event, here is the official flier. Print it off, fill it out, and turn it in any time during the next two weeks leading up to the event. It is going to be a lot of fun.
CFO Weightlifting/Met-con Event
CFO Weightlifting/Met-con Event
Today was the one on / one off
Snatch - Light - Just worked positioning - 88, 110, 154
Clean and Jerk
- Power + Push Jerk
- Full + Split Jerk
154, 198, 218, 228, 234 (Both Full and Split)... No Misses... Tough
Front Squat - Heavy Triple
154, 198, 220, 242X2, then 1
GH Raises - 2X8
Metcon..
10-9-8-7-6-5-4-3-2-1
Pull Ups
20-18-16-14-12-10-8-6-4-2
24" Box Jumps
AbMat Sit Ups
9:15
last 2 sets of 10 w/ green band, and alt. grips
arms are sore!
534 single unders in 5 minutes
2) Really can't wait for FGB bacon bloody marys. It's happening, kids.
3) Just realized that if my recently dislocated (note: exaggeration) hip still sucks on Saturday, it just means I don't have to wait until 10:32 for my first bacon bloody mary. Win-win.
1st 10=tan band
2nd 10=blue band
3rd/4th/5th 10=blue & purple bands.
The first 6 pullups in each set seemed easy enough, but by the time i finished my 9th in each round I had to really push myself to get my neck to the bar on the 10th pull-up.