Another Pull-up Bar

Feeling my ass a bit from yesterday’s lunges. I was out in the garage working on a new pull-up bar before Monday. I might redo the board because the right side has some flex to it.

new-pull-up-bar

Finally started our workout around 10:30. Doing back day on Saturday this week since tomorrow will be a rest day.

5 Sets

  • 10 Straight Arm Pull Down (45#)

5 Sets

  • 10 Wide Grip Lat Pull Downs
  • 10 Behind Neck Lat Pull Downs
  • 10 Close Grip Lat Pull Downs

Nasty super set! I used 60-60-70-80-80#.

5 Sets

  • 10 Seated Cable Row (60#)
  • 10 Leaning Seated Cable Row (60#)

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

The idea here is to hit a heavy set of eight, then decrease the weight and hit a max set until you get in five total sets. I got 12-10-10-16 on my max rep sets.

We skipped ab work since we just did some yesterday and those were some brutal sets today!

In the afternoon I remounted the pull-up bar because one side of the board was flexing too much. It’s solid now!

pull-up-bar-v2

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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