Friday 25 August 2006: PULL-UP LADDERS + PU


For today's workout, you will be performing pull-up ladders supersetted with sets of push-ups. To do ladders, perform a set of 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1. Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number than will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.

  • Ladders of Pull-ups/Chin-ups
  • Sets of Regular Push-ups

Intermediate and Basic:

  • Ladders of Partial or Assisted Pull-ups or Body Rows
  • Sets of Regular, Knee, or Countertop Push-ups

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Neil said...

Wow, fun workout. I did the advanced as rx'd, adding 3-5 partial standing wheel rollouts after the pushups. A real killer.

7 ladders/sets alternating between regular, hands facing, and neutral grip pullups (ladders to 3 or 4) as well as regular, diamond, and knuckle pushups (10-20 reps).

Pullups - 52
Pushups - 95

the bald guy said...

Troy, Sol, & DZ each did ladders of both bodyrows and pushups, had to start over again after 17 (mainly because of pushups) and did 10 more ladders I believe that makes about 213 each bodyrows and pushups.

Andrea did 540 body rows.