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:
http://www.kettlebellandstrength.com/articles/2009/9/14/pull-up-programming-beyond-your-one-set-max.html
Thanks for mentioning Will Williams article. Let me know how it goes!
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.
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