You probably heard CrossFitters talk ab out their “Fran” time. Fran is 21-15-9 reps rounds of 95 (65lbs for women) pound Thrusters (front squat + push press) Pull-ups Jason Kaplan does “Fran” in 1:53 Josh Bridges does “Fran” in 2:02 Chris Spealler Does “Fran” in 2:05 Mikko Salo does “Fran” in 2:16 Brett Marshall does “Fran” […]
Kirk shares a super simple 6 week strength training program. He and his lifters used this for presses, weighted chins and dips, squats.He doesn’t recommend applying this template to Olympic lifts as they require more work in the 85-90% of 1RM range with fewer than 5 reps per set. Week 1: 70% 1RM x 4 x […]
While it’s easy to get some pressing movements done when you are on the road, it often is not that easy to find a way to do some pulling movements. Ross Enamait shows you how to build portable pull up handles that will get the job done. Because of the way your forearms will the […]
Chad Waterbury writes about his 5 month, high rep pull-ups experience. Take aways: Don’t be afraid to go to failure. While hypertrophy was greatest when he didn’t go to failure during the first months, the number of reps went up when he started to regularly go to failure. I think the lack of continued hypertrophy is simply […]
Goeff does 10 exercises on one bar. One Arm Pull-Ups Back Lever Pull- Overs Prayer-Grip L-Sit Pull-Ups Clapping Muscle-Ups Alternating Strong-Arm Muscle-Ups Fast Leg Lifts Windshield Wipers Pull-Ups Pull-Up / Press-Downs Chin Swings to Front Lever Swings
Dominic Lacasse is training Human Flag Pull Ups for a new Guinness World Record.His goal is to get 15 reps until 28 September. Now he is at 13 reps.Shouldn’t be too difficult for him.
Ben Bruno shares five pull up variations to Take Your Pull-Ups to the Next Level. Among them is the 1.5 rep Pull up which I like a lot. Perform a pull-up as normal. Now lower yourself halfway down until the top of your head just clears the bar, and pull yourself back up. That’s one rep. […]