15 supine pull ups
15 dips
15 overhead squats w/ weighted bar
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| Supine pull ups, courtesy of Michael Reid |
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Thursday, January 20, 2011
01/20/2011 Workout
3 rounds for time:
15 supine pull ups
15 dips
15 overhead squats w/ weighted bar
Post results to comments.
15 supine pull ups
15 dips
15 overhead squats w/ weighted bar
Post results to comments.
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Used rings for supine pull ups and dips, and sub'd bo staff for weighted bar (not quite up to weighted loads for overhead squats yet).
ReplyDelete5:09
I did this with modifications that made it decidedly easier. I used a glass topped table with no glass for the p-ups but the top frame was too thick to go all the way up. I used a single chair for the dips. The squats were with a 12lb bar. To make up for the modifications, I did the workout twice in 6:00.
ReplyDeleteI did this exercise as follows:
ReplyDelete15 supine pull ups on a bench with bar (I did not hyper extend to floor, but used the bench to aid my weak shoulder)
15 dips (tricep style on the bench)
15 overhead squats w/ weighted bar (using the 45 point bench press bar and it was heavy by the end!)
It look me 11 minutes.
After this workout I did:
1. A mile run (at 6.5mph)
2. 45 curls with 40 lbs
3. 45 leg extensions with 60lbs
4. 45 leg curls with 50lbs
5. 45 bench press with 80lbs
6. Played basketball