I have to seriously start to work on my pull ups. I still can’t believe that I couldn’t do even first 5 reps without the chair! On the other hand I think it will be interesting to see how fast I can get my strength for pull ups back if I practice regularly. I decided to try Pavel Tsatsouline’s GTG method and I will do a few pull ups every hour or so. I will do that every day for a week and then I will let you know about my progress. Since Malta is famous for being a great location for rock climbing, I decided to take advantage of living on this beautiful island and try this sport for the first time in my life. That’s why I really want to work on the pull ups. If you guys have some good advice for me regarding rock climbing, I will greatly appreciate your comments.
Fast Death Workout
The name of this workout refers not only to the length, but also to the intensity. Move fast, don’t take any breaks, keep moving! The time is going fast and you have to beat me.
You will be doing jump tucks, one leg squats and pull ups. The workout goes like this: jump tuck, one leg squat on the left leg, jump squat, one leg squat on the right leg and repeat the whole thing 3 times, so that you get 6 one leg squats total and 6 jump tucks. Then move directly to the pull up bar, or rings and do 5 pull ups. This counts as 1 round. How many rounds can you do in 15 minutes? Try to do as many as you can. I did 10 full rounds, one set of squats and 2 pull ups. Frederick did a full 13 rounds, but he substituted the one leg dead lift instead of one leg squat. It’ s important for all of these workouts that you make them work for you. If you can follow the routine exactly the way I do it, then great – but if you need to make some modifications, then don’t hesitate. The important thing is that you work hard and you enjoy it at the same time.
Have an amazing workout!
For the Jump Tuck try to get your knees as close to your chest as possible when you are in the air. We tried to do a picture of me in the air doing the Jump Tuck, but we just couldn’t take a decent picture, so on the photo above I am just showing the Jump Tuck on the ground. Imagine doing the same thing in the air and that’s the right Jump Tuck :)
One Leg Squat could be a hard exercise if you are trying it for the first time. If you can’t get your bum all the way down, then just try to do your best. You will get better and increase the depth of your One Leg Squat over time. If you have problems with your knees, then it would be wise to avoid this exercise altogether. Check this link to a previous video where at the end I show you two quick ways to modify this exercise to make it easier.
When you are using the chair for Pull Ups, make sure that you are not just pushing your body up with your leg. You have to really engage your arms and back to pull yourself up. What I find helpful is to look up.