Pull ups, dips, stair repeats, again and again
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<p>That's the exact form we're taught for the strict pullups (mainly in the gymnastics WOD classes). I'm not so hot at those, around 8/9. Surprising what a difference it makes keeping your heels together.</p>
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<p>If you want a ratio of the difference between that and kipping pullups, for me it's 8:23.</p> -
<p>Kirwan, it takes me about 2 minutes to do 17. Are you having good long pauses after each pull up?</p>
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<p>I suppose that because he's a gymnast, having trained probably since a child doing body weight gymnastic movements (rings etc), his forearms and shoulders are very strong. Combined with his light weight and shorter arms (levers) then he can do such an amazing effort.</p>
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<p>I can do 17. I adjust grip after 12 or 13 (just get better grip due to slippery hands), and only swing my legs a little on the last 1 or 2.</p>
<p><span style="font-size:14px;">For me, I don't know how I can get much more than 20. Maybe, lower weight will help, but I guess it's going to take a few more years toughening the forearms some more, consistent practice.</span></p> -
Good luck, hope you can do a fair few. About the arm width, I do same as in the video because I think with wide arms it isn't possible to get a correct hang and pause at the bottom, and the range of movement is limited. When looking on youtube I saw lots of people using momentum, not pausing, not extending at the bottom with straight arms, not keeping straight legs, so it's impossible to assess their effort..... This form is strict and is easier to compare.
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<p>did some minor workouts last weekend, forgot to post. Yesterday to refresh I did 3 sets pull ups, 15/12/12</p>
<p>Today did 16 dips, 30 benchpress then stair repeats:</p>
<p>3*240 steps, tough, my workout partner had to stop so we did the easier 150 steps, I did 11 more.</p>
<p>Tired and drenched in sweat.</p> -
<p>On saturday before the test I did 15 hill repeats, first ten at quick speed (1:50 each), last 5 more slowly, it was muggy and hot, windless. Sunday wws pull ups, did 16 first set, on last rep I craned my neck back in an exertion to get the chin over the bar, and felt a crick, and mild discomfort so stopped. It's almost better now.<br>
Yesterday I slipped on some tiles in the rain and by catching myself before falling I strained my tibialis anterior, really unusual for me to get a leg injury, so resting a few days, perhaps up to two weeks.</p> -
<p>Popped up before dark and did pull ups. Copied JK, did: 10 sets of 5 with 15-30 seconds break, then kept on with 4 sets of 5 with 1 minute break. All full hang, straight legs. Not too sore, but a decent amount of reps quickly. Leg still sore, but only on some movements.</p>
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<p>Well, it wasn't too hard, a couple of the last were strained-I always do the pause at the bottom.</p>
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<p>Sunday, this morning did stair repeats for 15 minutes on the longer stair section, plus a longer hike. Then also did pull ups: 14/12/10 and dips 15/15.</p>
<p>Afternoon, did pull ups 12/12 and dips 15/10 and hike to top of hill and back.</p>
<p>Leg injury mostly gone, still little niggles.</p> -
Didn't post last time, did 8 repeats of 240 steps which is tough, aim 10 next time. Also regular with pull ups dips. Also yesterday did pull ups 3 sets with about 5seconds full hang at bottom, really good workout to keep it strict, 14, 12, 10 with decent breaks.
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<p>Morning did 15 hill repeats, first 10 in 19 minutes, then another 5-no break, but last 5 were untimed. Got stitch first, then was dizzy the last two so had to stop. It was about 35 C and humid, plus I'd just eaten some chicken and grapes, so that caused the stitch. Still, 15 is good and as always I push hard, HB was over 220 after the first 10.</p>
<p>Afternoon did:</p>
<p>pull ups 14/12/12</p>
<p>dips 15/15/10/8</p>
<p>pull ups 14</p>
<p>so that's ok, too. Decent rests between sets.</p> -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="451168" data-time="1410708004">
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<p>Morning did 15 hill repeats, first 10 in 19 minutes, then another 5-no break, but last 5 were untimed. Got stitch first, then was dizzy the last two so had to stop. It was about 35 C and humid, plus I'd just eaten some chicken and grapes, so that caused the stitch. Still, 15 is good and as always I push hard, HB was over 220 after the first 10.</p>
<p>Afternoon did:</p>
<p>pull ups 14/12/12</p>
<p>dips 15/15/10/8</p>
<p>pull ups 14</p>
<p>so that's ok, too. Decent rests between sets.</p>
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</blockquote>
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<p>Why did that cause the stitch, out of interest?</p>
