1-10-1 pyramid for time of:
Strict Pull ups and Dips
Back Squats, starting at 65% of 1 rm max
3 reps 6 rounds
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
14:08(jPU,1-leg assist dip)1-10-1pyramid
BS 6x3 loads: 66-85-105-105-105-105
15:15 I made a serious effort to not use the "bounce" from the band to do pull-ups. Given I was forced to choose between doing box pull-ups to go down the pyramid or quitting, I'd say I was pretty successful. & of course leg-assist dips.
45,65,75,85,95,115
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