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If the bar ain't bending...
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Kettle Bell Swings (24kgs)
Burpees
21 - 15 - 9
Time: 4:48
Muscle-Ups
5 reps
:pac:
Gymnastic Rings..
Started with some static holds, moved onto some hanging L-sits for about 10 - 15 seconds.
Transitioned into straight-body inverted hang.
10 - 15 inverted ring rows from inverted hang position.
Went into Piked body inverted hang before doing several skin the cats.
Practiced the front lever from front lever tuck with one leg out at a time.
Repeated this a few times.0 -
Magic Eight Ball wrote: »
Muscle-Ups
5 reps:pac:
Nice!Magic Eight Ball wrote: »
Gymnastic Rings..
Started with some static holds, moved onto some hanging L-sits for about 10 - 15 seconds.
Transitioned into straight-body inverted hang.
10 - 15 inverted ring rows from inverted hang position.
Went into Piked body inverted hang before doing several skin the cats.
Practiced the front lever from front lever tuck with one leg out at a time.
Repeated this a few times.
Good job, was it a Gymnastic Ring Complex?0 -
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I don't have access to rings (could buy them on irish lifting but not sure what I would hang them from at home or if gym might frown on it if I hung them off pull up bar)
With regard to muscle ups, any tips on doing them on a pull up bar - I am finding the false grip. transition bit is stopping me at the moment or at least that's what I think it is
I also use rings at home. Here's my setup..
I've never done muscle ups on a bar (must try it) Michael Cravez is your man to ask about that.0 -
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Magic Eight Ball wrote: »I also use rings at home. Here's my setup..
I've never done muscle ups on a bar (must try it) Michael Cravez is your man to ask about that.
good man - thanks - must pick up rings on irish lifting and try that at home - will be able to try ring dips if nothing else0 -
good man - thanks - must pick up rings on irish lifting and try that at home - will be able to try ring dips if nothing else
You can adjust the rings so you can pretty much do everything from inverted rows, push-ups, pull-ups, muscle ups, filies, skin the cat, front/back levers, L-sits, leg raises etc etc.. all while waiting on the kettle to boil. 0 -
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'Burpee Deadlift' (2008 Crossfit Games WOD)
Deadlift (125kgs) - 5reps
Burpees - 10reps
5 Rounds
Time: 6:40 (previous time: 9:27)
Muscle Ups
5 reps
Row Intervals
100m x 10
Cable Crunches (15 plates)
15reps x 3sets
Side Bends
15reps x 2sets (30kgs)
15reps x 1set (35kgs)
I'd get a sub 5 minute time on that deadlift wod if I didn't have to keep resetting the bar after every round.
I think it's time for some muscle-up wods now. 0 -
Magic Eight Ball wrote: »'Burpee Deadlift' (2008 Crossfit Games WOD)
I'd get a sub 5 minute time on that deadlift wod if I didn't have to keep resetting the bar after every round.
Hehe I'll have to come in and do it for ya next time so you'll have no excuse then:p
And a video!:DMagic Eight Ball wrote: »I think it's time for some muscle-up wods now.0 -
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I made an absolute mess of myself on the cocktails last Sunday night which resulted in the mother of all hangovers! All two days of it. Pretty happy with the workouts this week considering.
The Texas method style of squatting I've been doing the last 2 weeks feels great. I've changed it slightly, I've beening doing 5 sets of 3 on the front squats as opposed to 3x3 (I'm a whore for volume.)
I should be tired but everything feels good. The big increase in calories must be doing it's job.
My current short term goal is to squat 100kgs 5x5 which should be gravy.
Interested to see what 6 to 8 weeks of Texas method will bring to my squats.(& size)0 -
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Gymnastic Ring Development..
Muscle-Ups
3reps x 5sets
BW + 5kgs - 1rep
BW + 10kgs - 1rep
Static holds & L-sits, straight-body inverted hangs, skin the cat, hanging L-sits.
Piked body inverted rows, tuck back levers etc etc.
Also practiced the straddle position from L-sit (which is a killer)
My muscle-ups are much smoother now, especially between the pull and push transition.
The 10kg weighted one was EEE-asy! Could have gone for 15kgs / 17.5kgs but someone was waiting on the weight belt. Next time!
Finished up with..
100m Row
10 Burpees
- 5 Rounds.0 -
Magic Eight Ball wrote: »Gymnastic Ring Development..
Muscle-Ups
3reps x 5sets
BW + 5kgs - 1rep
BW + 10kgs - 1rep
My muscle-ups are much smoother now, especially between the pull and push transition.
The 10kg weighted one was EEE-asy! Could have gone for 15kgs / 17.5kgs but someone was waiting on the weight belt. Next time!
Nice work man!0 -
Squat
100kgs - 3reps
Deadlift (80kgs) - 10reps
Gymnastic Ring Push Ups - 10reps
10 Rounds.
Cable Crunches (170)
20reps x 3sets
That deadlift/push up workout turned into a bit of a grinder towards the end. Didn't realise I'd done 100 reps of each till afterwards.
I warmed up the squats using the low bar position and it felt great. Squatted 90kgs using low bar and the drive from the hole felt real strong.
Changed back to normal position for the 100kg reps and they felt a little ****e.
A little bit more practice with low bar and I'll be using it on all my work sets.
Thanks again to COH.0 -
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Squats
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
90kgs - 5reps
100kgs - 1rep
110kgs - 1rep
Weighted Pull-Ups
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 17.5kgs - 5reps
BW + 17.5kgs - 5reps
BW + 20kgs - 5reps
Gymnastic Ring Push-Ups (Feet Elevated)
8reps x 5sets (crossed the rings at the top of each rep)
Drop set of 10 reps with feet on the ground.
Cable Rows
130lbs - 8reps
140lbs - 8reps
140lbs - 8reps
150lbs - 8reps
150lbs - 8reps
Cable Crunches (15 Plates)
20reps x 3sets
Hanging Leg Raises (toes to fingers)
10reps x 3sets
I wasn't expecting much outta todays workout as the most amount of food I ate yesterday was a snickers and a mars bar.
I used the low bar position on all my squat sets and it felt great. Felt really strong coming out of the hole each time (should have been squating 95kgs!)
I decided to take COH's advise and walk out with heavier loaded bars and get use to having that weight on my back + holding it in the low bar position.
Walked 100kgs and 110kgs out and ended up squatting both with total ease!!
Walked out a 120kgs, was thinking bout squatting it but my wrists were starting to feel a little stiff so I left it.
I can't believe the massive difference using low bar has had on my squatting!! I'm almost in danger of enjoying squatting now.. 0
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