Shut-up and pull

In the back of my mind is the goal of the one-armed chin(pull) up, in the front is pulling for Judo, Sambo, rowing, you name it. On Friday I did six singles of weighted pull-ups (90 lbs.) and two additional weighted negatives.

7-30-11
-100 kb swings
-2x10 db c&p (2x50 lbs)
-10 kneeling to standing rollouts

7-31-11
-wrist levers with shinai and iato

8-1-11
-100 kb swings
-3x3 1.5 weighted pull-ups, 24kgs, (click on the title for the link)
-Tabata row

The wrist is getting ever so broken down. The db C&P's hurt like hell. KB swings and pulling, hardly any pain at all. The T-Nation article referenced above is very interesting. I tried the 1.5 pull-ups, and liked them. The 1.5 consists of a pull-up, descend half-way, pull-up again and descend fully for one rep.

More unilateral fun with single arm snatches.

2-16-11

-single arm snatches (60)

-kneeling to standing ab roll-outs (2x10)

-20 close grip chin-ups

Snatching a dumbbell is not nearly as technical as with a kettlebell, and that's why I like it. With a kb, even experts occasionally end up with bruised arms and skin missing from their hands. I suppose chalk and ace bandages might address these kb negatives, but why bother when a db is more user friendly. I didn't pace myself with this one, just went after it until I got tired.

If you've mastered the kneeling ab-wheel roll-out, try this progression, kneeling roll-out to a standing concentric contraction. Once you are extended from the kneeling position, straighten your knees so that your feet and the wheel are the only contact points with the ground. Pause for a second or two, then draw the wheels to your feet.

I finished with "20 is the new 10" straight set of chin-ups.