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| blah this was just a rough guideline. no hillruns today |
WU - 5 minute slow-jog/ slow elaborate 3.3.6.9, rest stretch, 5.5.10.15.
Working sets- multiples of 7. set timer to 20 mintues and began.
7 swinging dips, 7 lat-shrug pullups, 14 hanging leg raises, 21 BW Squats (crossfit style)
repeated for 3 rounds, with about 10-15 second breaks between each exercise, and about 45 seconds at the end of circuit
round 4 - chinups instead, focused on repeated concentric movements only.
round 5 - chinups, controlled swings for knee raise, 7 pairs of unilateral of speedskater moves, then 7 standard BW.
tried to do a burnout for round 6, but completely failed dips at 3, failed to do a single chinup, and laid on the ground for a good two minutes. Minus the sloppy final set that I had to throw away, total time was about 16:30 minutes.
Returned to Gym to do so lat pulls.
Wanted a confidence round, so went with my old favorite 753-975 triple grip double lat pulldowns. Each set is actually a giant set of 3 different grips, pulled down to different depth and width of elbows.
I did my sets with 70-90-100, 60-80-90
1. For the first set, start with a weight 10~12RM
Do 7 pronated-grip(standard) pulldowns, switch immediately to supinated grip(chinupgrip) for another 7, then switch to a parallel grip for final 7.
2. Increase Weight 20-25 % (7-8RM) and repeat with 5 of each.
3. Increase weight 15 % (5-6RM) and repeat with 3.
4. Take a break of about 2 minutes
5. Repeat above steps with 9-7-5 scheme. your 5 set should be the same wieight as the 5 rep on the first 753.
6. Enjoy the pain.
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| yes, I'm THAT conceited |
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