Re: Nik
 

[QUOTE=Scott Jenkins;1029307]Right, enjoy your rest and roll hydrate day Nik, I got some rest day viewing for you, you definately have a belly button to rings pull up so this should be easy for you.... There's 4 parts to this video, we only probably need the last 2 but I linked it from the start anyhow.. Soon we will need to get muscle ups without the false grip due to jumping to rings in competition or stringing more together so here's a video I watched today.

[URL="http://www.youtube.com/watch?v=ZS6u_zTBWAA"]http://www.youtube.com/watch?v=ZS6u_zTBWAA[/URL][/QUOTE]

Cool video, I just watched it. I have played with the no fals grip MUs and can do them. It reminds me of kipping, after a few reps I mess uo the rythum and miss. I will work on them and see how I do, thanks Scott.

Re: Nik
 

Well not much work on the MUs

I was working on no false grip MUs and just wanted to hit 5 reps easy.

I got 3 set of 3 and every time on the 3 rep a strap would slip backward on the forks i was hanging the rings on. Finally when I taped them down I just couldnt get to 5 reps.

My shoulders are spent from yesterday. I think it was a good idea to rest today for the shoulders alone.

Re: Nik
 

stretch and roll
rolled mt back 2:00min
rolled glutes 2:00min a side

couch stretch foot on wall 2:00min a side
ham stretch with band 2:00min a side

Re: Nik
 

Yes I also get 2's or 3's with this grip. Once I got 7 consecutive but that was when doing 30 for time and the clock starting for some reason gives me extra powers than just practice or strength work.

Re: Nik
 

[QUOTE=Scott Jenkins;1029434]Yes I also get 2's or 3's with this grip. Once I got 7 consecutive but that was when doing 30 for time and the clock starting for some reason gives me extra powers than just practice or strength work.[/QUOTE]

I Know whth fresh arms I got more in me, but it still need practice for me to be good at it.

Re: Nik
 

3:00 break

stretch

shoulder stretch with band pulling my arm back and down from behind with elbow against my ear 2:00min a side

shoulder stretch with elbow and forearm in back hanging fron the pullup bar 2:00min a side.

roll my front shoulder on ball 2:min a side
rolled back of shoulder 1:00min a side.

Re: Nik
 

A.M. warmup
30 reps all
GHDs
back ext
abmatt situps with 25lbs
pushups

Pullups deadhang
overhand 10
underhand 10


2:00 min doing that lunge stretch form CM2
rolled my back 2:00min

Re: Nik
 

10:00 break

couch stretch with foot on wall 2:00 min a side

ham stretch with band 2:00min a side

full squat driving knees out with elbows 3:00min

Re: Nik
 

8 Rounds for time of:
•3 squat cleans (80/45kg)175lbs
•15 pressups

time 11:53

I am real happy with this. All cleans were singles. I have'nt cleans in weekes and was afraid of it. I paced it out and stayed to a pace and went faster on the cleans as they went.

Pushups first 3 rounds unbroken then broke in two sets after.

I did'nt have time to press, we got Brady through his workout after so no time for it. I will press at 3:00 if I can.

Re: Nik
 

Awesome work on that last one Nik. Nothing like BW+ squat cleans in a metcon.