Friday 2010.01.08

Garage Gym:

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.

Post time and number of sets to completion.

Compare to Wednesday 2009.07.15.

Fit Hembrees:

Sprint 200m,  then


  • 6 intervals of push ups, then
  • 6 intervals of sit-ups, then
  • 6 intervals of  squats, then

Run 200m

Post  time of each run and lowest number of reps completed for each exercise to comments.

Compare to Wednesday 2009.07.15.

GZCF 027
GZCF 005

Search Results for: weighted pull

Tuesday 2009.12.01

Garage Gym:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Then complete as many rounds as possible in 10 minutes of

7 Hang power cleans 95#/65#
7 Push […]

Friday 2009.09.25

Garage Gym:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to Tuesday 20080422.
Fit Hembrees:
3 Rounds of

Run 800 meters
21 pushups
Rest […]

Wednesday 2009.07.15

Posted on January 7, 2010 in Workout of the Day

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About the Author

Uwem makes his home in Norman, Oklahoma since graduating from the University of Oklahoma in 1997. His passion is to see people from all walks of life create a new life for themselves through health and the pursuit of fitness.

Response (1)

  1. Josh Groves
    January 8, 2010 at 12:55 pm · Reply

    Warmup: 800m Row

    Strength: 5×5 Hang Clean and Jerk (85lbs)

    3 Rounds of
    10 Dips
    10 36″ Box Jumps

    Cooldown: 1500m Row, stretch

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