March 1, 2004
If you're not ready for the muscle-up, then do 120 pull-ups and 120 dips.
Post time to comments.
Colorado State Patrol Cadet Class surviving Tabata push-ups.
Posted by lauren at March 1, 2004 8:06 PM
question on the order in which I do dips and pullups:
should I order them as dip-pullup-dip-pullup...
or 120 dips then 120 pullups?
It's your choice. Partition the work any way you wish.
Any help with increasing pull up strength greatly appreciated. Thanks.
This was humbling...
27:43 for 120 pullups/120 dips, cycled in sets of 10 w/some rest between cycles. I couldn't do a single muscle-up.
I'm a good athlete...scholarship to college, blah blah blah. But I got my ass handed to me this morning.
30 MUs, all singles = 8:56
120 ring pullups = 12:59
60 ring dips = 4:30
Started off at a good clip, doing 9 in the first minute. But I slowed down quick after that. Bobbled several near the end as I fatigued, my elbows flying wide during the transition. Got both my form and confidence back by doing a few "jumpups" and then completed the remaining MUs to get all 30.
Took a 5 minute break to pet the cats before finishing with ring pullups and dips.
Still a muscle up wanna be, but my efforts are getting closer. Broke the pullups and dips into groups of 20 . First two rounds without breaks, alternating between the 2 exercises and then 1 break in each after. Time 15:42
I did chin-ups for the first 30 then jumping pullups for the next 70. Broke it down to 10 at a time, and each set of 10 was broken into two mini-sets of 5 for both the pullups and dips. I had to stop because I had to go to class, so I only made it to 100.
Does anyone know if Kelly is human?!?
26 muscleups + 4*(4 ring pullups, 4 ring dips)
The last time I tried mu's (~30 days ago), I couldn't make it through the transition. Today I surprised myself and was able to do it. Failed on the 27th attempt so finished with pullups and dips. Wrists rubbed totally raw.
Great progress Steve! I know what you mean about your wrists - mine are bloody raw. Most folks look at me and wonder what I'm doing to myself.
Thank you the kind words AleX. Just watch the posts for running/aerobic WODs; they are the cause of much agony, suffering and slow times for me.
1st 40 done in alternating 10's
last 80 done in alternating 5's
53 Pull-ups, 71 Dips. 20 minutes.
Finished with Shoulder and Back weight training.
13.47 for 30 muscle ups, I think I could of gone faster if my son would have left me alone for a brief while. Ah, the joy of the little ones!
I did 120 pull-ups and 120 dips (normal not ring).
Even that took me about 55 minutes :-)
60 Pullups/60 Dips sets of 6 in 10 minutes...
then switched over to weighted chins and dips.
35 lb. KB handing from dip belt.
Completed 10 sets of 2 in 10 mins.
In no way comes close to performing muscle ups but still a good workout.
120 pullups and 120 dips in 31 minutes
Did 4 pullups followed immediately by 4 dips, on the minute, for 20 minutes = 80 reps. Man, I never realized how short a minute really is.
Next 20 reps were on the 1:15, still 4 reps per round.
Last 20 reps were done bouncing between 2 pullups and 2 dips as soon as I thought I could do them. Interestingly, the bouncing between 2 pulls and 2 dips averaged a little faster than the 4 pulls/4 dips, even though I was getting wasted at the end.
Did a LOT of work today.
Started out with core work (l sits and tuck planche holds, tuck planche pushups).
Did a bunch of pullup work.
Lifted a lot of heavy things.
Moved around those heavy things a lot.
After that, me and my brother went running for what I assume was 4-5K.
All in all, I'm dead now, and my brain hurts.
Also, Coach, I re-sent that email to you.
30 sets of 4 pullups and 4 dips in 30 min density style. Today was almost a blessing because I was scheduled for a density training day anyway. I'm lucky that it fit into the WOD.
This was killer. No cieling space for muscle ups so I did the pull-up/ring dip workout. Started out in sets of 5 for each exercise but after round 5 or so I switched to ladders up to 5 for the most part. Ended with alternating singles and doubles. Both exercises extremely challenging, muscle-ups more so.
today's bw - 215.5#
ghetto vest - 20.5#
Ooops, almost forgot - time was 30:48.
15 bungee-assisted muscleups, then
120 ring pullups and 120 ring dips in 31:39. Did all the pullups first, then all the dips. I think it would have been much (?) faster to alternate but I didn't feel like adjusting the rings up and down that many times.
Time was 42:17
Alternated Pullups and Dips
First to sets were 10
after that a few were 8-6
then the rest done at 5 reps on pullups, and 7-8 for the dips.
After this workout I came to a conclusion, that my rings need to get here fast so I can learn how to do a freakin muslce up! That is a lot of pullups and dips man! I am fried.
The tips from Ben helped today, felt different, but from the numbers I could tell they were working for me.
18:17 was the time today. 120 each of pullups and dips were done in sets of 5 with little or no rest between rounds. I need to get some rings to try that muscle up.
Kelly, you are an inspiration to all!
Had to do the 120 pull-up / dip one, no rings yet. Nothing easy about this workout, but at least you can breathe!
50 pull ups and 50 dips 37:00. long way away from that muscle up
Before today the most pullups I did in a day was 15. So today destroyed my back.
I hade to split the pullups 53 at 30 min in the afternoon and 67 in 45 min in the evening.
Did the dips split 60 60 but could've and should've done the all together.
85 pullups ripped a blister open on the 80th pullup so I was toast...would have been toast kinda soon anyway. 80 dips.
Sets of 5 each. 19:00. Haven't tried a muscle up yet. Not sure when I'm ready. Plus, haven't run into a set of rings.
120 pullups 120 ring dips in 37:00
Did the pull-up/dip marathon. Got 11 on first set of pull-ups. What a "Grinder"!! Chad, we need to install rings. Step 1) buy rings.
time = 29m00s
Did in rounds, each round consisting of 5 pull-ups and 6 dips. Rested when necessary.
In the 5th round, I started doing negatives for pull-ups. Dips were consistent, except near the end when I had to do 2 partial dips = 1 dip.
How effective are the pull-up and dip machines that give you assistance? Can they be used in Tabata workouts?
I cut an old sock in half, and used the pieces for wrist-guards when doing muscle-ups.
Well, that wasn't good. I'm not ready for the muscleup; I'm not ready for that many unassisted dips. So I used the Gravitron with less assist than I do in warmup. Only managed 8 sets (5+5) on the minute before my shoulder let me know I should stop.
I'll do the rest of the pullups tonight, unassisted.
30 muscle-ups on a straight bar: 10:04 (new PR)