Thursday, September 17, 2009

gravity gains

yesterday was BW day.

3 pull up ladders on new rep increase protocol*

4 sets of 3 shin-to-bar leg raises then

10 naked warrior push ups
15 bicycles
10 naked warrior push ups
15 bicycles

10 ass-to-heals hindu push ups
15 v ups
10 ass-to-heals-push ups
15 v ups

2 sets 6 twisting push ups

1 min front plank
5 alt plank push ups a la AOS newport
1 min right plank
5 alt plank push ups a la AOS newport
1 min left plank
5 alt plank push ups a la newport

*new protocol I'm on I read on Sandy Sommer's, RKC facebook post. All pull ups are done from a dead hang, full rep range with top of pull up being throat at bar.
1 rep: rest 30 seconds
2 reps: rest 45 seconds
3 reps: rest 1:30

that is ladder 1. repeat 3 times. when adding the fourth ladder, the rest time increases. i will find link and post it. i thought it looked pretty good and i'm going to give it a shot.

3 comments:

ATOM ANT said...

http://www.kettlebellandstrength.com/articles/2009/9/14/pull-up-programming-beyond-your-one-set-max.html

Sandy Sommer, RKC said...

Thanks for mentioning Will Williams article. Let me know how it goes!

Anthony C said...

of course. my max right now is at 16 w/o stopping. i started the WW protocol 2 days ago. will post updates. thanks for the heads up Dom.