Topic: DPCFN: 110123 L-Pullups, One-Leg Squats

[Big daddy Eis]

FRIDAY 110121

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Big Dawgs
as Rx’d

Pack:
21 Tuck - pull-ups
20 One legged squats, alternating legs (Use progressions if necessary)
18 Tuck -pull-ups
16 One legged squats, alternating legs (Use progressions if necessary)
15 Tuck -pull-ups
12 One legged squats, alternating legs (Use progressions if necessary)
12 Tuck -pull-ups
8 One legged squats, alternating legs (Use progressions if necessary)

Puppies:
15 Assisted or beginner pull-ups
10 One legged box step ups, alternating legs
12 Assisted or beginner pull-ups
8 One legged box step ups, alternating legs
9 Assisted or beginner pull-ups
6 One legged box step ups, alternating legs
6 Assisted or beginner pull-ups
4 One legged box step ups, alternating legs

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[Big daddy Eis]

Puppies:
15 Assisted or beginner pull-ups
10 One legged box step ups, alternating legs
12 Assisted or beginner pull-ups
8 One legged box step ups, alternating legs
9 Assisted or beginner pull-ups
6 One legged box step ups, alternating legs
6 Assisted or beginner pull-ups
4 One legged box step ups, alternating legs
3 Assisted or beginner pull-ups
2 One legged box step ups, alternating legs

Time: 5:31

Cach Out
2 x 10 empty bar shoulder presses (to work on form)

I added in one extra round (the last one) for good measure.  I was also unsure whether the One Legged step ups were counted as sets, or individual steps.  I counted them as individual steps. 

[BobChase]

Pack:
21 Tuck - pull-ups
20 One legged squats, alternating legs (Use progressions if necessary)
18 Tuck -pull-ups
16 One legged squats, alternating legs (Use progressions if necessary)
15 Tuck -pull-ups
12 One legged squats, alternating legs (Use progressions if necessary)
12 Tuck -pull-ups
8 One legged squats, alternating legs (Use progressions if necessary)

Time: 12:14

Buy in:
5 min jump rope
10 burpees x 2
20 sit ups x 2
10 ring dips x 2

Cash out:
Shoulder press
95# x 5
105# x 5
115# x 5