Dufisthenics

Today was a somewhat unconventional Friday workout which usually is all core.  I did weighted pull ups early in the workout instead of late like last week.   Moving them earlier in the workout seemed to generate better numbers which made me feel less depressed about last weeks pulls. I also threw in some elbow planche and frog stand holds for fun.

Today’s Workout

5 minutes cardio/stretching

10 pull ups

20 hanging knee raises

40 lb weighted pull up x 5

20 hanging knee raises

50lbs weighted pull up x 4

20 hanging knee raises

60lbs weighted pull up x 2

10 pull ups

30 second elbow planche hold

30 second frog stand

30 second elbow planche hold

30 second frog stand

30 second elbow planche hold

30 second frog stand

6 inch leg raise hold x 60 seconds x 3

1 arm dead hang hold – 30 secs each arm

Power tower stiff legged raises (on elbows) – 10 resp x 3 sets