3-3-3 Pull-Ups ☑️

I had a personal fitness and strength goal to hit by the end of this year. I wanted to do 10 good pull-ups. No crazy fast, but controlled slow. I learnt how to activate and utilise the lats, traps and rhomboids to do it. After straining my elbows and biceps doing pull-ups too quickly, I learnt not to ever do that again.

I could do 10 pull-ups on the rings easily by October, but it doesn't count until I'm sure I can sustain it. So far, I have been able to do so. The requisite HIIT has been settled by Ritual this year. So at this gym, I wanted to be able to do their slow 3-3-3 pull-ups on the rings with ease — 3 seconds up, 3 seconds hold, 3 seconds down. 

Yesterday, I did it. ✔️

The gym's set of pull-ups asked for 3-3-3 X 3 sets X 40 seconds each. I know that my max is 12 in such slow sets. I didn't feel like pushing. I did 3 pull-ups a set, totaling an easy 9. The 30-minute workout was decent. Dunno about my heart rate. I still don't wear a watch that measures it. Now the problem is, I'm not sure I can do pull-ups on a horizontal bar this easily. Hahahaha. 

This year has been all about pilates and gyrotonic stretches, rotation and resistance. HIIT has been fulfilled by the low-commitment (in terms of membership rates/subscription) but effective-enough classes at Ritual. I'm not a fan of F45 or BFT types of HIIT. Even if I'm bored with Ritual, I'm not sure how I'd find an easy replacement. Fitness studios have sprouted like mushrooms. I can't have any classes that don't allow last minute cancellations; neither do I want to be tied in to an annual subscription package. The Megaformer would be a great workout. STRONG Pilates from Australia is apparently opening up in Singapore. It uses what the brand calls, Rowformers. It's similar to the Megaformer. We'll see how it goes.