Up Up Up

Pull-up Pyramid

Complete 1 pull-up, then 2 pull-ups, then 3 and so on until you cannot complete the given amount of reps in the set -  take 10 secs rest per rep just completed.

44 reps in 8.16 
(f/9 in 9th round - quality better than before rest week)

Barra Max

WOD: Posto 4 Barra da Tijuca

5 x Max pull-ups (after a week off pull-ups)
16-8-7-6-6

Then:
3 x 15 sec 1 leg L-sit each leg (low p-bars)

4 x 45 sec run @ 94 spm (per foot)


22/6

Pre:
3 x 20 sec each exercise with 10 sec rest
Side kicks
Bear Walk
Knees up running on the spot
Vertical jump no heel touch


WOD:
3 x 30 secs each exercise with 15 secs rest (didn't worry about counting reps today)

Push-up position side kicks
Bench dip to bridge
Deadlift + Bent over row @ 2x8kg
HSPU
Plank
Lunges @ 2x8kg
Clap push-ups
Pull-up + knee raise on negative


Post:
Mid winter swim in Petropolis
Toyed with some underwater kettlebell exercises:
Underwater walk @ 2x8kg
2 x 10 Plyometric squats with breath each rep at surface @ 2x8kg

Rainy Row

Pre:
30 secs each:
SDHP @ 8kg
Squats
Plank hold
Row with green band
Step ups at 20"
Alternating shoulder press @ 8kg

WOD:
4 x 500m Row (rest while client completes 500m between each set)

Ave 500m pace 1.40-1.45

World Cup Pull-ups

WOD:

Max training sets of pull-ups
11 x 6 Pull-ups

Total pull-ups this week = 219



14/6

Bike ride to Vista Chinesa from Leblon and back (uphill part from park entrance to Vista Chinesa took about 40 mins with looping back to stay with my client)


13/6

9 training sets of pull-ups
9 x 6 Pull-ups

Get up, Pull-up

No morning client today so tried having a bulletproof coffee and training at 7am...

Pre:

1 x 10 of:
Shoulder raises with elastic (back against wall)
Shoulder passes with band
Serratus pushups


WOD:

Pull-up pyramid:

Complete 1 pull-up, then 2 pull-ups, then 3 and so on until you cannot complete the given amount of reps in the set -  take 10 secs rest per rep just completed.

51 reps in 10.18

Then:
Experimenting with a 24kg home-made sandbag

1 x 10 of each:
Squats with bag on shoulder (both sides)
Zercher lunges
Good mornings
Back squats
45 deg o/h lunges
Squats with bag on shoulder (alternating)
Burpee to muscle snatch

Result: Good wake up!

Pull-up & Go

In house for 20 mins!

5 x max pull-ups
15-9-8-8-8

(8s were a bit more like 7s this week)



8/5

Big MWOD:

Smash hammys and lateral thigh
Hamstring flossing on back with band over foot
Wall squat and overhead mob

6/5

WOD:
5 x 5 Pull-ups

Total Pull-ups this week = 135

Leme Morning Pull-ups

Barely 12 hours since the last WOD and this is my chance today between classes to do some pull-ups. First pull-ups in a while outside in the sun, much better than the low bar at home!

9 Training sets w 1 min rest (5 reps this week)

9 x 5 Pull-ups


MWOD:

Voodoo floss elbows

Egyptian Pull-ups

Pyramid day!!


Complete 1 pull-up, then 2 pull-ups, then 3 and so on until you cannot complete the given amount of reps in the set -  take 10 secs rest per rep just completed.


42 reps in 8.25 (started round 9 this week!)



8km bike ride (to first waterfall on the way to vista chinesa from J. Botanico)



MWOD:

Hammy floss and stretch, toying with straight leg up on bench.

Big Macs

Max Pull-up Day!

5 x Max Pull-up w/ 90 secs rest

14-10-8-8-8


INVERTED:

3 x 4 HSPU


MWOD:

Gut smash with Supernova

Strict Sunday

Pre:
10 Delt raises w/ elastic
10 Serratus push-ups
5   Pull-ups
5   Ring dips
5   Muscle-up progression w/ band

WOD:
7 rounds for TIME:
15 Banded good mornings (purple band)
3  Strict muscle-ups

14.20 (1 failed m-up)

Post:
4 x 30 sec run @ 94 cadence