10 rounds of 10
Record loads and times
Knee Jumps
Burpees (most difficult variant possible for you)
Vertical Choppers
Box Jumps
DB High Pulls
Archive for the ‘high pull’ Category
Workout of the Week
Tuesday, April 20th, 2010Workout of the Week
Tuesday, March 30th, 20104 Rounds
Run 1 mile
40 DB High Pull (bilateral)
30 Squat Jumps (bodyweight squat where you jump at the top)
20 Pullups (assisted if necessary)
10 Deck Squat Ball Slams
Run decreases by .25 mile each rnd.
Record your loads and time.
Workout of the Week
Tuesday, February 16th, 20104 Rounds
Subtract 10 burpees each round.
Video demos are pasted below the workout for reference. The bb high pull demo video shows the high pull combined with the burpees. This time we’re separating them. In this workout the two movements are performed independently. Mark your loads and times.
40 Burpees
15 BB High Pulls
10 Hang Power Cleans
5 Hang Power Clean & Jerks
Workout of the Week
Tuesday, February 9th, 2010Video demos posted below the workout. If you’re not comfortable with the unilateral high pull, then stick with the bilateral high pull. Record your time and loads.
10 unilat high pulls per arm
50 hang squats
20 unilat high pulls per arm
40 hang squats
30 unilat high pulls per arm
30 hang squats
40 unilat high pulls per arm
20 hang squats
50 unilat high pulls per arm
10 hang squats
Good luck.
Tardy Tip & Technique
Sunday, February 7th, 2010Apologies for the late post everybody. We got a little carried away at The Garden on Friday watching the Knicks kind of lose interest during the 3rd period.
Anyway, dumbbell high pull. We’ve looked at this in brief a little before. Taking a closer look today.
Practice practice practice. Tuesday’s coming quick.
2010′s 1st Workout of the Week
Tuesday, January 5th, 2010Welcome to it. Let’s ratchet it up a notch. All videos are posted below the workout. If you haven’t been practicing the db box jump progressions, then sub in an unloaded, regular box jump.
You have 20 minutes to complete as many rounds of the following as possible:
5 Dumbbell box jump w/jerk
5 Deck Squat w/ Ball Slam
5 Dumbbell High Pulls.
Workout of the Week
Tuesday, September 29th, 2009Welcome back. Miss me?
Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Workout of the Week
Tuesday, September 15th, 20094 rounds of the following
10 pullups (pulldowns or modified as needed)
20 ball slams (suggested 20# for intermediate men and 12# for intermediate women)
30 16″ to 24″ box jumps
40 Pushups
50 Air Squats
Mark time and loads.
Use caution and work to your own ability!
Workout of the Week
Tuesday, September 8th, 2009If you’ve been able to work up to it by now, substitute in the kbs with a clean and jerk on the man makers. If not, just use the dbs as you normally would. In either case, these do include the front squat with each one. Refer to last week’s video demo for reference.
20 minutes max rounds
3 Man makers w/front squat
6 Pullups (modified as necessary)
9 ball slams
Record number of rounds, load and type of load used on the makers.
Workout of the Week
Tuesday, August 25th, 2009Refer to video archive for reference
50 Wallball
10 High Pulls
40 Wallball
20 High Pull
30 Wallball
30 High Pull
20 Wallball
40 High Pull
10 Wallball
50 High Pull
Keep in mind the fundamental difference in the hip movement of these two exercises. High pull is based more on the deadlift, so the hip moved back and forth in space to create power. Wallballs are essentially a progression of a squat, with a very pronounced vertical component to the hip’s path.
Choosing load: On a scale of 1 to 10, you should be lifting at a 7 or 8. Go at your own pace. Be honest about your ability and scale the loads to your ability.
Loads: _____ _______
Time: _____