Mobility:
Usual SJ routine
Medium day-
I felt so good I went for the C&P ladders
C&P:
5x (1,2,3) at 24kg
Pull-ups/chin-ups:
5x (1,2,3) at 20lbs, alternated with the C&P
Swings: 45 second countdown timer
3 rds of
(10, 15, 20) with the 24kg, total 135 reps in 6:45
4 comments:
Great work on the hard-core ROP style of alternating presses with pull-ups! A year ago I just wasn't strong enough to mix the two and it resulted in training setbacks when I tried to push it. I'm tempted to give it another shot.
I don't quite understand your timed swing sets with the count down :45 timer, please explain .. thanks!
I love the feeling of alternating the pull-ups and presses. I bet you could handle it now, and it would make a good way to go through with the 24kg again since the pull-ups would make it harder to complete the 5x (1,2,3,4,5) ladders.
I thought I wasn't being clear. I will try to do better.
I did 9 sets of swings on a 45 second countdown timer. the sets were 10-15-20-10-15-20-10-15-20 so that on the sets of 10 I got about 30 seconds rest while the sets of 20 I only got about 15 seconds. Does that make more sense?
Something worth noting is that I do a different style of pull-up or chin-up on each ladder. So on the first I do tactical, then chin-up grip, then alternating grip for two ladders and finish off with more tactical. It seems to make it go faster and I hope by mixing it up I will avoid overuse injuries. Whn I get a better pull-up bar I will also probably mix in some ring pull-ups and commando pull-ups.
A nice swing'n variation. Got it .. thanks!
I recently started training neutral, pronated and supernated grip pullups with the majority neutral as an volume with the others seems to irritate my right inner elbow. I'm weakest at the pronated ones (tactical) but with the TSC coming up I have to integrate them in.
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