Sunday, September 02, 2007

Did I ever tell you about this?

3 Brutal Monkey Bar Pull Ups

Try these at the local playground:

1) walk sideways on the outer bar of the monkey bars - your hands will slide to the right all the way to one end, then to the left traveling to the other end

when you get to the end of the monkey bars, perform 5 pull ups - the ultimate goal is to travel to one side, perform 5 pull ups, travel to the other side and perform 5 more pull ups, NEVER allowing feet to touch the ground!

2) using the monkey bars themselves, travel forwards just like you did as a young kid, get to one end and perform 5 pull ups, NOW, travel backwards and at the end perform 5 more pull ups - if you go forwards, you gotta go backwards to develop balance!


3) grab - regrab pull ups: pull yourself up explosively with an overhand the top let go quickly and then regrab

this is a very advanced pulling movement and can cause injury if you are NOT physically ready or NOT warmed up. Use YOUR best judgement.

The velocity during the re-grab really works your grip and the upper body pulling you let go and re-grab, your body is moving much faster, thus, the velocity increases the force placed on the working muscles!

Our advanced guys switch grips mid air instead of keeping the same grip.


PS - Check out what happens when the creator of THE Monkey Bar Gymnasium meets the Creator of The Underground Gymnasium HERE!

Our Amazing Bodyweight Only Workout

Try this bad bot on for size, 3 rounds, bodyweight only:

1A) wheel barrow hand walk x 50 ft.
1B) walking lunges x 50 ft.
1C) recline rope climb x max reps (lay on back and hand over hand pull until standing vertical, reverse to go down and go to max effort)
1D) push up variations x 25
1E) pull ups mixed grips x 10
1F) sled or prowler work x 150 ft.

** No sled? Then jump rope for 100 reps

** No partner for hand walking? Use the power wheel and do it solo, it works GREAT!


PS - Those 3 rounds are TOUGH :)

You can rest 1 minute between rounds.

Wanna killer 15 minute workout?

I cranked this bad boy out in less than 10 minutes and so can you.

Not all workouts need to be long to eb effective.

Intensity is critical....

after my warm up...

1A) barbell thruster @ 95 lbs: 21, 15, 9 reps

1B) mixed grip pull ups: 21, 15, 9 reps

1C) rings dips: 3 x 8 reps

this was a variation of CrossFit's "Fran"

pretty brutal, test it out and see for yourself :)

Try CrossFit classes with us HERE