Posts tagged with "HSPU"
Monday, October 17, 2011 6:33:25 PM
After a week in Aarhus, I'm back to exercising.
Working >12 hours a day and then doing work-out or waking up an hour too soon to do morning stuff after sleeping on bad hotel beds takes more willpower than I have.
1 round Burgener warm up.
Diane, or a very scaled version there of:
3 rounds, 12 9 5 of:
60 kg Dead lift
HSPU knees hooked over a smith machine bar to about 10 cm above the floor.
About 5 minutes.
"Pilates" stomach, 2 rounds.
3 + 2 + 4 kg pullups
Hanging knee up and roll.
Stretches and done.
Friday, February 18, 2011 9:54:52 PM
Today turned out to be endurance day. Playing squash with coworkers.
Not much more to say, after squash was stretches but first +8kg dead pull-ups, only two, those heavy pull-ups are supposed to do wonders for the rest of them.
Added a few HSPU for good measure, halfway is getting to be almost easy.
Monday, November 22, 2010 5:58:37 PM
warmup and then a pack level:
5 HSPU (to a red and blue bag)
10 70kg Deadlifts
5x 130# C2B
20 DU (for2.5 round then 40 su)
One of these day I must upload my data from the Garmin device.
Wednesday, September 22, 2010 11:25:54 AM
Biked very carefully to work, autumns first night frost is here.
5 x 3 dead lifts; max HSPU (halfway progression, blue and red bag on the floor)
80 kg, 14
90 kg, 13
100 kg, 10
100 kg, 5
120 kg, 5
stretches and to work, oh wait, I'm here already.
Grand plan is to take the long(er) way home, if the frost does not hold.
Biking home this way
, it was cold biking home, sun in my eyes, the asphalt rough and not very much suited for the racer.
Tuesday, February 23, 2010 10:27:30 PM
got sort of pushed aside, instead I did Krav Maga
Very much fun, and hard to, punching and rolling on the mats.
Did a few pull-ups and even managed three half HS-PU's, after the execise.
Wednesday, February 17, 2010 9:44:04 PM
Handstand push-ups 47.5kg assist x 4, Kettle bell swings 16kg x8, situp anchored x12:
0:23 0:17 0:27
0:20 0:19 0:20
0:19 0:21 0:21
0:21 0:22 0:25
0:19 0:23 0:24
0:26 0:23 0:35
0:37 0:20 0:25
for a total of 7:55 or so.
Wednesday, February 3, 2010 10:00:00 PM
Pretending to be really fit, I start my after-work athletic endeavors by going with some co-workers to play floorball, which for me is running short sprints and flailing about with a stick.
Oh, and there is a ball somewhere on the floor that is supposed to end up in the tiny cage and the other end of the floor.
Quite manly I pretended that this was "just" a good warm-up and went to the gym to do the following WOD:
10 minutes HS-PU
5 minutes squats
2 minutes pull-ups
1 minute push-ups.
HS-PU: 18 4 7 11 = 40.
Squats: 40 32 30 29 30 = 161.
Pull-ups: 10 6 6 = 22.
Push-ups: 14 6 = 20
Grand Total: 245.
I might have forgotten to mention that I use assistance in the PU and HS_PU: 55.5 kg
Stretches and home.
Saturday, October 10, 2009 2:00:00 PM
Had a 5 day ''rest'' period, rented my own apartment, and am out of the Opera rental.
Warmup, bike ca. 4km to the gym, then did partial CFWU, managed 10 dips, in a row, 5 straight pullups, yeah me.
Thrusters 5x20kg 3x40 as further warmup, then the singles:
50 60 65 70
75, simply ran out of energy, 60 65 65.
After work, 3x 10 ball ghd situps, also (re)started my HS-PU ascension, handstand and the some brave fractional pushups, really doubt anyone noticed the movement :-)
Sunday, September 13, 2009 12:09:08 PM
is a good description of how to do a named exercise.
Started with CFWU, only 2 rounds of dips on bars, 3 proper pull-ups rest in lat. pull-downs.
Pack level Diana, 21 15 9 x 90kg Dead-lifts, bridged HS-PU.
Forgot all of my time keeping devices so I had to use a wall clock for timing:
Then I collapsed on the floor making sweat angels, well would have had I had any power left.
Thursday, May 21, 2009 2:37:24 PM
Warmup CFWU, my kips are now great (or at least much great-er), only thing left is to build up numbers.
HSPU progression starting now.
WOD for time (9:41) ca. at puppy level, HSPU with knees on elevation; Thrusters at 20kg; L pullup done as kipping and worse, see warmup above.
- 2:57 500mC2 + 10scHSPU
- 2:24 0:41 500mC2 + 10scHSPU
- 1:53 10 Thrusters + 8 Kipping
- 0:48 10 Thrusters
- 0:56 10 jumping pullup
Added more abdominal work after, then stretches and a walk home.