get yer coat - you've Pulled! (Tuesday 28 April 2009)

Back to deadlifts today and a conditioning routine that will work as both a tool to raise your metabolic rate and also muscular strength and endurance. There is a lot of pulling in this workout, which is an aspect of strength often lacking in the push-centric programming of a regular (body building style) gym routine.

In an effort to include another aspect of fitness that is usually neglected we are going to test your accuracy in the cash-out. Accuracy is defined as one of the ten attributes of total fitness yet is something rarely worked on outside of a sport specific training methodology. Hope you enjoy the challenge.

Buy in

Bear Crawl – 50 metres 

Strength

Deadlifts 3 x 5

 

Conditioning

Pull-up Ladder

For time

Perform 2, 4, 6 and 8 reps of

 Pull-up (regular grip, dead-hang)

Chin-up (regular grip, dead-hang)

Pull-up (Close grip, dead-hang)

Pull-Up (Wide grip, dead-hang)

Pull-up (Mountain Climber)

Perform each type of pull-up for the required reps before moving on to the next rep range.

Use Band assistance as required.

Optio: 1, 3, 5, 7

Legionary: 1, 2, 3, 4, 5

Cash Out

Basketball free throw shooting x 20

For every missed shot do 5 push-ups. Push-ups must be completed before taking the next shot.

 Post weights and times to comments or your FK.UK log.

 Vires et Honestas