Pull-Ups...
- ladyvolspvcoach
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Pull Ups
We do a work down at the end of our gymnastics workout every Thur. A work down consists of ten pullups from full extension with the hands facing away from your face, nine with your hands facing you, reverse your hands and do 8, etc until you get to three. That's 52 pullups total!! Every Thur!
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- USMC Vaulter
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If you want a good pull up workout - here is pull-up PT seesion that my platoon does. Generally we do it once a week, with shorter pull up routines added on atleast 2 of the other days.
(Pull ups are one of the three events on our bi-yearly physical fitness tests so we tend to do alot of them...)
Definitions:
Pull Up - palms facing away from you/shoulder width apart
Chin Up - palms facing toward you/shoulder width apart
Start workout with 15 push-ups.
Pull Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Wide Grip Pull Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Chin Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Close Grip Chin Ups (hands touching)
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
End workout with 15 push ups
Total Pulls Ups = 128
Total Push-Ups = 300
Generally done in a single file line of around 5 (built in rest time)
If that isnt difficult enough - we sometimes add in a max set of your normal grip at the beginning and end of the workout - which should put you over 150 pull ups for the day.
Once again - no kipping aloud - and for those who might be struggling on a set, the person behind them in line gives them a spot.
I personally think its a great upper body workout that requires almost no equipment, and since you're doing it with others - you can talk together, or complain about the workout together or whatever - so it helps build "unit cohesion" as the Marines would call it (not sure what you civilians would say...
)
(Pull ups are one of the three events on our bi-yearly physical fitness tests so we tend to do alot of them...)
Definitions:
Pull Up - palms facing away from you/shoulder width apart
Chin Up - palms facing toward you/shoulder width apart
Start workout with 15 push-ups.
Pull Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Wide Grip Pull Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Chin Ups
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
Close Grip Chin Ups (hands touching)
2-4-6-8-6-4-2 // Between each set do 10 push ups and 10 4-count flutter kicks
End workout with 15 push ups
Total Pulls Ups = 128
Total Push-Ups = 300
Generally done in a single file line of around 5 (built in rest time)
If that isnt difficult enough - we sometimes add in a max set of your normal grip at the beginning and end of the workout - which should put you over 150 pull ups for the day.
Once again - no kipping aloud - and for those who might be struggling on a set, the person behind them in line gives them a spot.
I personally think its a great upper body workout that requires almost no equipment, and since you're doing it with others - you can talk together, or complain about the workout together or whatever - so it helps build "unit cohesion" as the Marines would call it (not sure what you civilians would say...
![Tongue :P](./images/smilies/tongue.gif)
- ladyvolspvcoach
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pull ups
we have five ladies on the squad right now. Each does a set of ten, then each does a set of nine etc.....
- USMC Vaulter
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Re: pull ups
OAKPV2004 wrote:lay down and kick your legs and keep 'em straight... arms to your side...umm... 4 count means do 2 on each leg and it counts as one.... pretty sure.
Your right on the money - you would count while you're doing the exercise and it would go 1-2-3-One / 1-2-3-Two / 1-2-3-Three etc
So basically you do the exercise twice and it only counts as one - we do most of our exercises like that during PT sessions
I guess its a military thing, sorry I didnt clarify
ladyvolspvcoach wrote:we have five ladies on the squad right now. Each does a set of ten, then each does a set of nine etc.....
Thats awesome that your females are doing that many! I know a bunch of guys who would probably struggle with that routine
![Tongue :P](./images/smilies/tongue.gif)
- OAKPV2004
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Re: pull ups
USMC Vaulter wrote:OAKPV2004 wrote:lay down and kick your legs and keep 'em straight... arms to your side...umm... 4 count means do 2 on each leg and it counts as one.... pretty sure.
Your right on the money - you would count while you're doing the exercise and it would go 1-2-3-One / 1-2-3-Two / 1-2-3-Three etc
So basically you do the exercise twice and it only counts as one - we do most of our exercises like that during PT sessions
I guess its a military thing, sorry I didnt clarify
yes. i spent some time at a military school and almost enlisted after high school...plan on it after im done vaulting.
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