Tuesday, February 24, 2009

Tuesday, February 24, 2009

[vodpod id=Groupvideo.2105912&w=425&h=350&fv=clip_id%3D3091904%26server%3Dvimeo.com%26autoplay%3D0%26fullscreen%3D1%26md5%3D0%26show_portrait%3D0%26show_title%3D0%26show_byline%3D0%26context%3Duser%3A781456%26context_id%3D%26force_embed%3D0%26multimoog%3D%26color%3D00ADEF]
four rounds, as many pull-ups as possible:
max pull-up*
15x virtual shovel (24” barrier) @ 90/70-lbs.

then, for time:
1000m row

*Immediately following the last pull-up repetition, move to the barbell and begin.

This workout is scored by both the total pull-ups completed and row time.

11 Comments

  1. coach | February 24, 2009 at 6:28 am
     

    A note on virtual shoveling: one repetition is counted when both sides of the barrier are covered (this is outlined on the exercise description page). Alternate sides each round so two rounds are completed with the right hand at the top of the barbell, and two rounds are completed with the left hand at the top of the barbell.

    If you are performing this workout at Midtown, a 24″ barrier can be created by raising an incline bench to the fourth position. Make sure you travel over the barrier, as opposed to in front of it.

    John

    Reply
  2. demonbowler | February 24, 2009 at 9:56 am
     

    As rx’d.
    Pull-ups (kipping, alternating grips) – 55-30-25-15: 125
    1000m row: 4:23

    Ted

    Reply
  3. capitalpressure | February 24, 2009 at 11:05 am
     

    As rx’d
    Pull-ups on smith machine – 9-6-6-9: 30
    1000m row: 4:02
    Good job Ted.
    Jeff W.

    Reply
  4. coach | February 24, 2009 at 12:25 pm
     

    –Scores–
    Tamra F.: 68, 4:13 (sub: 1x bodyrow)
    Joe P.: 54, 3:35 (sub: 1x bodyrow)
    Tod C.: 20, 4:10
    Amy D.: 120, 4:31 (sub: 1x bodyrow)

    Reply
  5. demonbowler | February 24, 2009 at 11:30 am
     

    Jeff – thanks – we clearly approached the pull-ups differently. I broke the pull-ups up into sets and kept going until I couldn’t get my chin up over the bar – no time limitation – but obviously I had some rest between sets. That may not have been the right way to do it. I never got to 9, for instance, in any one set like you did. Good work, Ted

    Reply
  6. coach | February 24, 2009 at 12:36 pm
     

    Gentlemen,

    I apologize for the confusion—anytime a “max” set comes up, it requires a singular effort. Today, it asks for as many pull-ups as possible before letting go of the bar, with all normal movement standards in effect.

    John

    Reply
  7. capitalpressure | February 24, 2009 at 1:31 pm
     

    Thanks John. Jeff

    Reply
  8. naustriaco | February 24, 2009 at 2:00 pm
     

    Neil: 24, 3:46:03
    PS: started off the first 2 rounds of pullup wrong (has a rest period between pullup and shovel set). Mel set me straight.

    Reply
  9. demonbowler | February 24, 2009 at 2:35 pm
     

    Dang. Adjusted, mine should probably be around 20, 8:23. Great row, Neil! Ted

    Reply
  10. bharvey23 | February 25, 2009 at 10:06 am
     

    Pullups – 10, 8, 7, 4
    Row 3:47

    Reply
  11. jjeremias | March 4, 2009 at 10:59 pm
     

    45-lbs., 3 risers

    Pullups: 15, 8, 7, 8

    Row: 4:36

    Reply

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