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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Callum Campbell 10-26-2012 05:11 AM

Re: Nik
 
Very true Scott i use the same as you for everything else including strict and weighted normally.

Nik Nichols 10-26-2012 06:12 AM

Re: Nik
 
[QUOTE=Callum Campbell;1103560]Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.[/QUOTE]

[QUOTE=Scott Jenkins;1103562]Mixed grip is stronger for most people on strict and weighted pull ups, only downside is it does not help with making your kipping ones stronger so I stick to both hands over gorilla grip which I use on everything else T2B, K2E pull ups etc.[/QUOTE]

Grip for me.

C2B is over hand, I really don't have a reason but feels like I can get my chest higher that way. kip over hand. Weighted is under hand.
Regular dead hangs under hand is strongest but i can go either way on them. I hit 10 reps each if over and under hand pretty much 3 to 4 times a week.

I never mix grip ever, Just not use to it and it feels funny.

Nik Nichols 10-26-2012 06:52 AM

Re: Nik
 
A.M. warm up


11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps
30 squats
11 HSPUs
10 close over hand dead hangs
10 close under hand deqad hangs
30 push ups ( last 10 were tough)

rolled my back 2:00 min

kicking drills.

Nik Nichols 10-26-2012 08:50 AM

Re: Nik
 
10:00 break
stretch and roll

hip/glute stretch with leg on table 2:00min a side

rolled piriformus 2:00min a side
rolled hip flexers 4;00min a side.

Nik Nichols 10-26-2012 11:51 AM

Re: Nik
 
press
bar x3
115lbs x1
135lbs x1
140lbs x1
145lbs(66k) x1
150lbs xf went to my nose to eyes and that was it.

115lbs x3
125lbs x3
130lbs(59k) x3

95lbs x5
95lbs x5


"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings
12 Pull-ups

time 9:59

last time 9:19
last time 9:30
last time 10:39
last time 9:43
last time 11:04.

no excuse. Had to be the runs. I came back on the first run, took off my shirt took a breath and went for the KB, pullups a bump, walked from the KB to the bar and went, no wait.

second round the same, walked in went to the bell took a breath and went( even got on the bell faster then the first round) pull ups a bump.

took off on the third round at 6:00min even I think, plenty time to beat 9:00 min.

Got back got right on the bell, right on the pull ups ( pull ups tough but got through them ok) and it was over. Had to be the run.


max C2B dead hang pull ups 7.

Callum Campbell 10-26-2012 12:15 PM

Re: Nik
 
I gave the dead hang c2b pull ups a shot tonight got out 7 overhand

Nik Nichols 10-26-2012 12:56 PM

Re: Nik
 
[QUOTE=Callum Campbell;1103668]I gave the dead hang c2b pull ups a shot tonight got out 7 overhand[/QUOTE]

NICE!! I am doing them after the workout for a finisher. Scott said he wanted to do them stressed. First thing in the morning I can do 10 no problem, do them for a warm up. But after the workout? Different story! I got 7 again today.

Callum Campbell 10-26-2012 02:19 PM

Re: Nik
 
[QUOTE=Nik Nichols;1103675]NICE!! I am doing them after the workout for a finisher. Scott said he wanted to do them stressed. First thing in the morning I can do 10 no problem, do them for a warm up. But after the workout? Different story! I got 7 again today.[/QUOTE]

I'm going to copy off Matt Chan and Austin Mallealo and do the 'Silence Fitness'

Basically pick a movement or goat and perform a set amount of reps over 1 week, for example perform 100 hspu over the course of 1 week or 10 minutes worth of L-sits.

Nik Nichols 10-26-2012 02:36 PM

Re: Nik
 
[QUOTE=Callum Campbell;1103691]I'm going to copy off Matt Chan and Austin Mallealo and do the 'Silence Fitness'

Basically pick a movement or goat and perform a set amount of reps over 1 week, for example perform 100 hspu over the course of 1 week or 10 minutes worth of L-sits.[/QUOTE]

Yea, going for max efforts all the time I don't know how that is supose to work. I have never done anything like that. On the gym Scott goes too, they just got off Dus and are not on max reps pushups as a finisher. I don't fully understand it.

I will work my pull ups as I do and now add max effort after the workout just to do it and see if i can't beat Scott at something!;)

Callum Campbell 10-26-2012 11:44 PM

Re: Nik
 
[QUOTE=Nik Nichols;1103694]Yea, going for max efforts all the time I don't know how that is supose to work. I have never done anything like that. On the gym Scott goes too, they just got off Dus and are not on max reps pushups as a finisher. I don't fully understand it.

I will work my pull ups as I do and now add max effort after the workout just to do it and see if i can't beat Scott at something!;)[/QUOTE]

I will just be upping the volume a bit in that certain movement, I will count reps during a workout and outside of them.


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