Weighted Pull Ups!

Max Weight
1-1-1-1-1-1-1

Result: 12kg, 13kg, 12.5kg, 12kg, 12kg, 12kg, 12.5kg

I started out with 16kgs straightaway but couldn't even get my top lip past the bar!

Right shoulder was click-clackety whilst external transverse rotation. Decided to stick closely to the 12kg range and also ensuring the range of movement was perfect. (Probably will try again later in the evening with a 16kg! )

Grips are important! How you grip the bar/rings will determine the strength you have to lift the weight. As the weight increases, you will need to ask yourself  "Can I hang on to this grip with this weight?"

1) Overhand grip (palms facing away) tend to engage more lats & forearms and usually done with lighter weights. Try to use this grip for as long as you can as this will be your benchmark to future weighted pull ups.

2) Reverse grips(palms facing you) are the strongest. This grip utilises slightly more bicep work that enables you to control the movement and weight. Thus, making it easier on the forearms and you will be able to lift more. This is usually used when the overhand & mixed grip fails.

3) Mixed grip (one reverse, one overhand). Usually done when Overhand grip fails.

Try it out and let me know your feedback! :)

Weighted Pull Ups = Goat!

Three rounds for time of:
Run 800m
12 Weighted Pull Ups @ 20kg
21 Burpees

Result: 26.33s (400 Skips, WPU@10lbs)
 
My goat appeared today!
 
I totally do NOT enjoy weighted pull ups. If you have seen me doing today's workout, you'd have known I'd loathe this exercise! Simply because I'm already feeling the gripping discomfort with BW...and now, pull ups with weights? I can start-up an exfoliation service soon. Who wants to be my first customer??? Just kidding!

Anyway, I did the WPUs one by one with good form (chin over rings) until all 12 were completed. I am happy I managed to do it!! :) YAY!
 
It was raining the whole afternoon till about 6pm so when I did the WOD, I didn't run. I didn't wanna get sick! So the best options were skips. YES! 400! Luckily not 800. Shoulders dieded at the end and continued dying with WPUs.
 
Burpees weren't a problem today for me. Possibly due to no running! *grin* But darn it, I am still feeling the heel spurs' backlash in my left heel. Crap. Must get better. Must heal. This is really bugging me!
 
But anyhow, it was a pretty fruitful day after the foundation class. I really really hope I managed to convey and sink the message into them. If there's any feedback about my performance too, I would like to know so I can improve in my coaching, personal growth and that I can help others.
 
Time to rest after a great day! :)