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#1 texasjmd

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Posted 12 May 2017 - 02:31 AM

Anyone done Pull ups as one of your OMOB lifts? Any suggestions on rep schemes and weights?
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#2 Stu

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Posted 12 May 2017 - 03:02 PM

I've only seen the pull up used as a accessory or superset. However we must move towards our goals and adjust accordingly. The crew here might offer a technical break down of the good the bad and the ugly. (because I'm just not that smart :) ). I would refer you to the articles in a post by jay8anks in the E03 base camp section called "your doing it right even if you are doing it wrong." 


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#3 danduerksen

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Posted 12 May 2017 - 06:18 PM

I second Stu. Only have ever seen or heard of pull-ups being done as accessory. Never the main lift. Not that it couldn't be done. The emom would be easy to program, but finding the right way to progressively load the first 4 sets might be tricky. The omob program depends on progressive load so just doing bodyweight pull-ups might not work the way you want it to. If you can add load then you just need a few plates and a belt.

 

4x bodyweight (10:00 emom 4x bodyweight)

4x bw +5

4x bw +10

4x bw +15

 

3x bw +5 (12:00 emom 3x bw +5)

3x bw +15

3x bw +20

3x bw +25

 

2x bw +15 (15:00 emom 2x bw +15)

2x bw +25

1x bw +30

1x bw +35

 

Maybe... or start with bands. A thought. I stick with the fighter pull-up system and super setting myself. But after thinking about what I just typed out I might start adding some load myself...


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#4 texasjmd

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Posted 13 May 2017 - 12:38 AM

Thanks. That looks pretty good. That's basically what I did yesterday.

10 x bodyweight
5 x bw +10
4 × bw +25
3 x bw +35
2 x bw +45

No EMOM but I did sets of 5 bw as part of WOD.

#5 texasjmd

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Posted 13 May 2017 - 12:40 AM

I guess I should maybe find my 1 RM for how heavily I can go on a bw+ weight pull up and set some numbers from there.
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#6 Stu

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Posted 13 May 2017 - 07:19 AM

I guess I should maybe find my 1 RM for how heavily I can go on a bw+ weight pull up and set some numbers from there.


I like the sound of that
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#7 Virtus

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Posted 15 May 2017 - 02:57 PM

You could go weighted as described above or as a percentage of your max number in a single set.


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