Dufisthenics

Part of what I tried today was an OAC (one arm chin up) hold.  I used to work this hold pretty regularly and got to the point where I could hold it with my right hand for 15-20 seconds.  Well I don’t work it routinely now and I am probably tipping the scales 5-7 pounds heavier nowadays.  I was only able to hold it with my right hand for a second or two, it was pretty pathetic.

The only mitigating factor is I tried the hold at the end of my workout after fatiguing my upper body pretty thoroughly.  Still, I need to do better with this type of hold as it is indicative of your overall pulling power, endurance and strength.

Today’s Workout

5 minutes cardio/stretching

10 high pull ups (upper chest to bar)

40 push ups (no pause)

60 second wall handstand standard hand placement

5 high pull ups

60 second wall handstand Y position

5 high pull ups

60 second wall handstand hands together

20 dip bar shrugs

60 second wall handstand fingers facing each other

Brief one arm chin hang training

8 minutes of static A2G holds mixed in between