todays WOD

<warm up>

ROM drills
400m run

<WOD>

max L-sit on dip bar(with 20lb vest) until failure
no rest
max dips(with 20lb vest)
no rest
max L-sit without vest until failure
no rest
max bodyweight dips
no rest
max bodyweight rows
no rest
max toes to bar

^repeated that 5 times^

<cash out>

1 t-pole
1 pushup

2 t-pole
2 pushups

3
3.....
continue that sequence until failure

*i got up to 5

<warm up>

5! of:
ring pullups
ring dips
pistols

<WOD>

10 min AMRAP of:

2 muscle ups
3 pistols

*got 10 rounds on this one*

cash out:

1 mile run
7! ghd situps and pullups

YESTERDAY:

4 mile bike ride

48 weighted pullups
64 bodyweight pullups

5x5 HSPU
5x max back extensions

2x200 double unders


TODAY:

20 min AMRAP:

250 meter row
25 pushups

* i got 10 rounds even

afterparty

50-40-30-20-10 of:

situps
double unders

where you been fam?!?

sorry bro I have still been puttin in work, I just took a break from the log, thats all

5x5 deadlift @ 265# (129kg)
5x max pullups

100 burpees for time

3 rounds:
1 mile bike sprint
20 back extensions

<warm up>

jog
ROM stretches
few pushups and jump rope singles

<WOD>

week 2 day 2 of armstrong pullups
http://www.chicagomarineofficer.com/Downloads/PT/thearmstrongworkout.pdf

8x20 dips

lunge 350m for time- took me 7 minutes 20 seconds

<cash out>

50 8-count bodybuilders

5x5 HSPU
5x50 russian twist

1-2-3-4-5-6-7-8 christmas tree pullups(hard mode)
immediately after
1-2-3-4-5-6-7 christmas tree pullup ladder(normal mode)

3 rounds as fast as possible:
100 double unders
350m run

4x10 pullups

5 min rest

3 rounds as fast as possible:
1 mile bike sprint
35 pushups

Im starting to think that Im missing the "deadlift" in my routine. Also I dont even bother with Body Weight pull ups anymore, and I never test my weighted/unweighted Rep Max. Only way Ill rep max out on bodyweight PullUps if I happen to stumble upon a contest. No bodyweight pull ups at all, You think thats good or bad?!? Ive heard different theories. Some say do both weighted/unweighted, and some say weighted only. What do you think bro?

Ice Berg Slim wrote:

Im starting to think that Im missing the "deadlift" in my routine. Also I dont even bother with Body Weight pull ups anymore, and I never test my weighted/unweighted Rep Max. Only way Ill rep max out on bodyweight PullUps if I happen to stumble upon a contest. No bodyweight pull ups at all, You think thats good or bad?!? Ive heard different theories. Some say do both weighted/unweighted, and some say weighted only. What do you think bro?

dude I don't think thats a bad thing at all. As long as your consistent with it and get enough reps in, the weighted pullups can increase your bodyweight reps too. Personally, most of my reps are done unweighted. Why? no particular reason, I just enjoy the simplicity of just my bodyweight with calisthenics. And yes, the deadlift is a very applicable exercise- it is the only way to pick up something of the ground...something that happens everyday. my suggestion is to stick to 5 sets of 5

FROGMANS CHRISTMAS

http://www.sealfit.com/workouts/frogmanchristmas/

100 deadhang pullups
250 pushups
500 situps
4 mile trail run


I hate situps but out of honor for the current and prior men who served as navy seals I finished 500 today

YESTERDAY:

<cash in>
1-2-3-4 weighted pullup ladder(35 lbs)
1-2-3-4-5-6-7-8 pullup ladder

<WOD>

20 min AsManyRoundsAsPossible (AMRAP) of:

10 step ups on bench(5 each leg)
10 squat jumps
300m run


TODAY:

<cash in>

1-2-3-4-5-6-7-8 pullup ladder
1-2-3-4-5 pullup ladder

<WOD>

25 ring dips
50 knees to elbows
100 shoulder press with 50lb dumbbells(sub 100 dips)
200 double unders

<cash out>

1-2-3-4-5 pullup ladder

100-80-60-40-20 double unders
50-40-30-20-10 leg raises

gtg on pullups and pushups

15-20 times throughout the day:

10 pullups
20 diamonds

<MORNING>

marine pft:

max crunches in 2 min
97

max pullups in one hang
16

3 mile run for time
22:17

<AFTERNOON>

gtg on pushups and pullups
10x10 pulls
10x20 pushups spread throughout day

Work Capacity:
the goal was 50 HSPU and 100 squat jumps as fast as possible. mix the reps however you want.

3 rounds for speed:

1 mile bike sprint
20 diamonds
20 atomic situps

5x5 deadlift at 385lb

5x1-2-3-4 ladder wtd pullups (40lb vest)

3 mile easy run for cool down