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.

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WOD #2 (20/7/2017)

WORKOUT

4 X 12 pull ups (1 minute 20 recovery)

4  X 8 pistol squats (both left and right legs) (2 minute recovery)

4  X (5 basket hangs, straight into 5 hanging leg raises) (2 minute recovery)

4  X 20 raised leg bench tricep dips (1 minute 30 recovery)

COMMENTS

I really rate pistol squats. When you don’t have access to a gym or a barbell, they’re my next best alternative. I’ve had surprisingly bad DOMS after sets of these. If you struggle with balance like I do, gently hold onto something for support, but watch your form! https://www.bodybuilding.com/exercises/main/popup/name/pistol-squat

I’ve just started working on basket hangs and they’re tough! Ross Edgely rates them as a hard-hitting ab exercise. At the moment, I’m finding the form difficult to master, so I add in leg raises on top to make sure my abs are still getting fully worked. 

Without access to a gym, triceps can be hard to work. Bench dips are the answer. Rather than countless reps, I raised my legs by sitting my feet on a second bench, forcing me to go lower into the dip.