WOD #4 – (30/7/2017) #PCP (Pull up, chin up, pump)

WORKOUT

3 X 12 pull ups followed by 3 X 10 chin ups (1 minute 30 recovery)

6 X 3 dragon flags (1 minute 30 recovery)

4 X 10 pistol squats (both legs) (1 minute 30 recovery)

COMMENTS

The pull up, chin up routine (#PCP) is good for a bicep pump. When properly working out in the gym, I usually start my full arm day with this routine.

I’m now up to doing 18 dragon flags per session. When I move up to 20 reps, I will switch to 5 X 4 per set.

WOD #1 (18/7/17)

WORKOUT OF THE DAY

  1. Eccentric negative pull ups: (4 X 6 (5 second descent)) with dragon flies (6 X 3) as recovery.
  2. Tricep superset: 4 X (30 X Two handed bodyweight bench dips, straight into 20 X 10kg dumbbell lying single arm side skull-crushers) (near full recovery between sets).
  3. Calf burn up: 2 X (alternative right single leg calf raises, two footed calf raises, left single leg calf raises) (no recovery between legs, each set to failure, near full recovery between sets)

COMMENTS

Eccentric (or negative) reps focus on the ‘down’ part of the exercise, which can be just as difficult and gain effective. Dragon flags were listed by Ross Edgely (CEO of TheProteinWorks) as one of the heaviest hitting ab exercises. I’ve started incorporating both of these into my workouts and I’m noticing differences immediately.

My tricep superset was surprising tiring given that it’s mostly low weight stuff. Note: the dumbbell exercise here is essentially single arm skull crushes, with elbows pointing outwards rather than towards feet.

The calf burn up is of my own invention. Each set is to failure. The focus should be on the right and left single leg calf raises. The two leg calf raises should be seen as an interval / recovery. Within each set, you go until you can’t do anymore, alternating legs when tired. Take a long rest, then repeat. The lactic build up is pretty bad as time under tension is high and recovery is low. The good thing is, you can do this anywhere!

Correct form for negative pull ups: https://www.youtube.com/watch?v=R8xNrImzdwI

Correct form for dragon flags: https://rossedgley.com/product/19-page-ab-guide-and-workout/