Today's #Workout Pull up program part 1 - week 1 - day 2
Warm up: 3 rounds
- 20 banded pull aparts
- 10 dead bug let down (6 kg)
Upper back & pulling: 5 rounds
- 10 inverted rows (hook on 14th hole)
- 10 lat pull downs (40 kg band)
- 10 prone Ys on bench (1 kg plates)
Somehow enjoying this a lot more this time
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals
Today's #Workout
First back to my pull up program part 1 - week 1 - day 1
- Warm up: 3 rounds
- 20 banded pull apart (10 kg band)
- 10 dead bug let down (5 kg plate)
- Core: 3 rounds
- 10 deadbugs
- 10 plank bring throughs e/s (7,5 kg)
- 10 hollow rocks
- Modified pull ups: 10 rounds
- 3 toe assisted pull ups
- 30" rest
Then a #Patseruurtje
- Warm up:
- 2 rounds: 8m banded side shuffle e/s, 10 3" down banded squats, 10 banded glutes bridges
- 10 roll & reach, 10 alternating 90-90s, 10 alternating 90-90s into hip thrust
- build up to heavy 3 rep deadlift (guideline 85-90% 1RM - did not happen)
- Strength: 4x 2:30 #Deadlift
- 3 deadlifts (70 kg)
- Accessory: 16 min EMOM
- 8 Nordic hamstring curls
- 15 goblet squats (15 kg)
- 40" Pallof press (alternate sides per full round)
- 10 reverse lunges e/s (12,5 kg)
Really pondering subscribing to a different programming and doing those workouts, and maybe just join the patseruurtje & core for "group exercise" since the Mayhem programming does not seem to agree with me,
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals
Today's #workout
Pull up program part 2 - week 3 - day 2
- Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
- Part 1 bubye arms: 4 rounds
- 10 triceps roll back
- 8 chest supported dumbbell row
- 30" hollow hold
- Part 2 hold on: 4 rounds
- max effort top of pull up hold (toe assisted, managed 20" each time!)
- 60" ish seconds rest
- More Core Day 2
- 30 bicycle crunches
- 30" s side plank e/s
And finally a 45 min yoga session.
Lame gym owner cancelled the 17:00 #wod at 9:30 because only 2 people were registered, so "hope a different slot fits your schedule". So yeah, I did stuff at home.
#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #MoreCore #YogaStudent #YogaClass #VinyasaYoga #HathaYoga
So today's #Workout is
Pull up program part 2 - week 3 - day 1
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1: banded pull ups - 5 rounds
- 2-5 pull ups
- rest as needed
Part 2: holy core - 3 rounds
- 45" side plank each side
- 20" L-sit(ish) hang
Followed by more core!
- 30 crunches
- 60" elbow plank
Followed by a 60' yoga session.
#PullUpProgram #FitnessGoals #Fitness #GymLife #Core #HolyCore #CoreWork #Fitodon #YogaStudent #YogaClass #VinyasaYoga #Yoga #HathaYoga
Pull up program part 2 - week 2 - day 3
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull apart
- 10 dead bug let down
Part 1: grip it, hold it - 5 rounds
- 100 ft (did 35m or 20 yoga mat lengths) heavy farmers' carry (2 7,5 kg sandbags hanging from yoga belt to make it harder - since I don't have anything heavier at home)
- 20" arch hold
- 20" hang
Part 2: hold & pull - 4 rounds
- max effort chin over bar hold
- 8 toe assisted pull ups
- 60" rest
And afterwards a 35 min yoga class called "cool it down" which was somewhat warming at points but left me feeling relaxed and was a nice cool down after the pull up practice.
#PullUpProgram #FitnessGoals #Fitness #GymLife #Fitodon #YogaStudent #YogaClass #VinyasaYoga
Pull up program part 2 - week 2 - day 4 (swapped with 3)
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1: 10 rounds
- 3x box finishing pull ups
- Rest as needed
(did as a tabata: 30" for the pull ups, 60" rest)
Before this: going to the office (eww!) to get professional pics taken & a 4,25km walk when I got back home.
Pull up program part 2 - week 2 - day 2
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1 Double trouble: 3 rounds
- 10 renegade rows
- 10 scapular pull ups
Part 2 Moar Coar: 4 rounds
- 20" L sit from the bar (sorta)
- Rest as needed
Pull up program part 2 - week 2 - day 1
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1: Hold for dear life - 4 rounds
- Max effort top of pull up hold (toe assisted)
- 30-60" rest
Part 2: Banded pull ups - 12 rounds
- 2 banded pull ups (tried a lighter band - did not go)
- rest as needed
Pull up program part 2 - week 1 - day 4
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1: Pull up, baby - 10 rounds:
- 3 box finishing pull ups
- rest as needed (+-1min)
Part 2: Hold on, baby - 4 rounds:
- 10s top of pull up hold
- 60s rest
And then I guided a yoga nidra practice for my TT & went on a walk with @jan :D
#PullUpProgram #FitnessGoals #Fitness #GymLife #fitodon #YogaNidra
Pull up program part 2 - week 1 - day 3
Warm up: 3 rounds
- 1 min thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug let down
Part 1: Hang(ing for dear life) 5 rounds
- 10" (toe assisted) top of the pull hold
- 20-40" active hang
- 60" rest
Part 2: Holy core - 3 rounds
- 12 banded lat pulls in hollow
- 24 Russian twists
- 12 toe assisted pull ups
#PullUpProgram #FitnessGoals #Fitness #GymLife
And then I did some yoga: a class by Amy Baldacci ("Finding Focus Flow" on Omstars) because work was another fcktard today. Some wins, some loses, some added frustrations.
sadedoes