Progressions

Made up WOD from Wednesday 02/18/09
Pull-up progressions:
With a continuously running clock do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute… continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed to comments.

Gravitron 55# assisted: 9 rds & 8 pull-ups - 53 total pull-ups (I was hoping to get 5!!!!)
Immediately into Dip Progression w/55# assist:
12 rds and 8 dips-86 total dips
1 minute rest
Tabata sit-ups - 126 total reps
1 minute rest
Tabata squats - 98 reps
20 minute cool down on treadmill

I was really happy, and mostly surprised, because I had used 70# assist on the gravitron in almost all of my previous dip/pull-up WODs, so I can definitely feel improvement. Now I am pulling/pushing almost a 200# net. Pretty soon I’ll be able to work my way over and get a free kipping PU. Biggest hold back is still the shoulder, but my strength is really coming along. I had spent the past 8 yrs or so abandoning the heavy lifts/weight, which I lost 75% of all of my strength after 18 years of weight training. This sh@t works!

I got an awesome upper body workout; back and biceps with the pull ups; chest, shoulders, and triceps with the dips; ab work with the sit-ups; legs and glutes with the squats; cardio on the treadmill. All done in less than 55 minutes!!!!!