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One-arm pullups + Zerchers November 3, 2007

Posted by Jacob Sondergaard in Todays Workout.
3 comments

Thursday, November 1


Was short of time, so decided to do a speed workout with merely no break between these two exercises

  • Zercher Squats

    • 5 x 60 kg
    3 x 90 kg
    3 x 90 kg
    3 x 90 kg
    3 x 90 kg
    3 x 90 kg

    Alt.

  • One-arm pullups /assisted with blue jumpstretch (last two sets with red as well)

    • 2/2 B2B x 5 sets

    Total time = 10 minutes

    Short, sweet and straight to the point :-)

    Ropes, rings and bodyweight conditioning November 1, 2007

    Posted by Jacob Sondergaard in Todays Workout.
    2 comments

    Tuesday, October 30

  • 15 min of Z-health, R-phase
  • Monkey Pullups, 52 cm

    • 3 x BW
    3 x BW
    2 x BW + 10 kg
    2 x BW + 10 kg
    2 x BW + 10 kg
    2 x BW + 10 kg

  • Ropeclimbing, 6 meters

    • BW
    BW + 10 kg
    BW + 10 kg
    BW + 18 kg PR, best loaded climb. Damn it rips the arms, abdominals and grip apart :-D
    BW + 10 kg
    BW + 10 kg

  • Snatch, RKC style - (what else ;-) )

    • 32 kg, 5/5 B2B

    Alternated

    5-10 sprint with 2 x blue jumpstretch as resistance. Super tough for the acceleration and breath.

    Completed 5 rounds

    Awesome training. Those monkey pullups are really teaching you to explode in the pullups all the way. See it as a good supplement as to improve my ringperformance. Right now the main goal is to pull out the dead hang muscle up in rings.
    Ring work rocks!

    Wednesday, October 31

  • 15 min of Z-health, R-phase
  • A1 One-arm pushups

    • Performed with a red jumpstretch around the body as resistance. Will make a movie next time. These bands are such a versatile equipment to increase or decrease the difficulty level of any exercise :-)
    3/3 rep x 5 sets

  • A2 Pistols

    • Performed with red jumpstretch in the same way you use them in the barbell squat. Makes it possible to accelerate through the entire ROM.
    3/3 rep x 5 sets

  • One-arm evil wheel

    • Assistered with a red jumpstretch. By doing this it is possible to increase the volume in this King Of Abs exercise. This will not only give you a sixpack faster than a lightning, but it will also give you an intense shoulder workout

    5/5 rep x 5 sets

    See you next time :-)