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70’s Big Challenge

July 27, 2010

Okay Primal Bodybuilders… it’s time for the 70’s Big.com July Challenge.  Today’s MetCon Upper day will be that challenge.  Post your scores to the comments.

WORK: MetCon Upper (Challenge)

  1. Z-Health Warmup
  2. Shoulder Pre/Rehab
  3. Jump Rope
  4. Press: warm up to 62.5% of BW
  5. AS MANY SETS AS POSSIBLE IN 20 MINUTES OF:
    • Press: 3 x 62.5% of BW
    • Pullup/Chinup/whatever-up: BW x 3

The description, from 70’s Big:

1 set is 3 reps of 0.625BW press followed by 3 chins or pullups.

So, if you weigh 200 pounds, you will press 125 pounds three times and follow it with three chins or pullups. You cannot start pulling until you’ve done your triple and vice versa. If you get stuck on 2, TFB. Don’t move on until your get your third.

Presses are overhead (not military). Pulls can be pullups, chinups, baseball grip, whatever. Just get your chin over the bar. If you have a butt chin that adds another centimeter, that’s your cross to bear. Pulls are mostly dead hangs. I say mostly because you will start moving your legs after a few minutes. That’s fine as long as you’re not swinging. NO KIPPING. We’re trying to get strong here.

Post your sets & BW to the comments!!!

GRUB (Fast Day):

  • Fasted till after workout
  • Steak, Asparagus and Sweet Potato after workout

Have at it hoss

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One Comment leave one →
  1. July 28, 2010 9:29 am

    I weigh 192, so I was using 120lbs. Got 18 Rounds… I also did some dynamic bench work prior to the challenge, so this hurt my ability to get more rounds. Really wanted to get 20!

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