Archive for the ‘pullups’ Category

Finished with one test?

Why not go for another?


Kareem attacking his ten minute pull up test (after doing his bench press test)











Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted.

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Adex mace alternating  barbarian lunges x 20 reps

specific warm up (5 minutes)

strict pull ups/chin ups/dips practice and review of ROM standards

tests  # 2

strict pull ups/chin ups

test #3

strict dips

note:  conditioning will not be done this week


general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps


Ancient warriors had to be able to fight hand-to-hand all day long.

Just defeating one of the enemy was just the beginning, there would probably be many more.

We have designed our new class with those ancient concepts in mind.

Maces and clubs were used in close combat back then, and we will use them in our classes now.

We also will be using a variety of hard-core body weight exercises to build overall athleticism, speed, and endurance.

Keeping your heart rate up will not be a problem while you are swinging one of these ancient weapons and pushing your body to keep moving when fatigue sets in (and it will quickly).

Tuesdays and  Thursdays 6:30-7:00pm