By bendiablocf

Luis' Heavy Pull Up

Luis working on weighted pull ups.


Mobility: Shoulder Mobility.


Skill Practice Warm Up: None.


Workout: Front Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” increasing weight each set)

Super set: dumbbell weighted pull up

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” increasing weight each set)


Metabolic Conditioning Workout: “Short DB Fran”

15 – 12 – 9

Dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Chest-to-bar pull ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 6 minutes

Coaching Tips: Stay steady on first round of thrusters. Also your pulling muscles will most likely be tired from the pull ups in the strength portion so break up pull ups early and often if you are not going to get through it unbroken.

Log your results online by clicking here.

New Workout!

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