3-5-7 Pull-ups

6-26

201.6#

Warm-up 850M swim

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.


As Rx’ed in 11:32 PR and 21 sets… I wanted to hit weighted pull-ups 5x5, but my shoulders/arms/lats were cashed

4-22-10 As Rx’ed in 15:52 and 17 sets PR
6-21-09 in 28 min and 19 sets with 40# 1-7 and 30# 8-10
5-15-09 in 42 min and 19 sets with 35# 1-5 25# 5-10
3-19-09 in ~30 min and lots of sets, assisted PU after the 3 using 35, 25, 25 then 15# on rest of the sets
____________________________

6-26

201.6

9:30. 2 oatmeal pancakes, 2T PB, 2T cream, SF syrup, 4 bacon, 4 eggs, coffee w/SF creamer x 4
6P-4C-23

2:15-4:15. WO, 850M swim, 3-5-7 pull-ups

4:30. PWO
5P-2C-0F
DT 11P-6C-23F

6:00. Taco salad, 8oz meat, 2T sour cream, 1/4C salsa, 1T catalina, olives, 1/2 avocado, 1/4C nuts, 1 strawberry
6P-2C-17F
DT 17P-8C-40F

8-9:00. Coffee w/SF creamer x 3
0P-0C-4F
DT 17P-8C-44F

10:30. 5oz ham and salmon, 1T evoo mayo and deli mustard, 8oz red wine, 1oz dark chocolate, 9 almonds
5P-1C-8F
DT 22P-9C-52F