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Re: Nik
A.M. warm up
5 ring false grip C2B dead hang pullups 30 abmat situps 10 HSPUs 30 GHDs 30 back ext 5 ring false grip C2B dead hang pullups 30 squats (out side in the light rain for fun) 10 HSPUs 10 close over hand dead hangs 10 HSPUs 30 push ups 10 kipping pullups rolled my back 2:00min rolled piriformis 2:00min a side rolled hip flexers 2:00 a side calf stretch 2:00min Still feeling a bit ''woozy'' from sinus, I HOPE it is just allergies but I am coughing up a little stuff with color in it. I hope it is not an infection. I feel ok, a little run down but I don't sleep well so I hope it is that. On a good note. the ring pullups are helping my grip, I go from turn out at the bottom to turn out at the bottom to get that whole rep in the grip. I was going all singles, today on the second set I wen 1,2,2 so it is working. |
Re: Nik
I forgot at the end of my warm up 3 muscle ups. Getting easier.
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Re: Nik
10:00 break
daily squat bar x3 135lbs x1 185lbs x1 235lbs x1 285lbs x1 325lbs(147.4k) x1 all easy and solid. Happy squats. |
Re: Nik
5/3/1
deadlift with double over hand hook grip, reset each rep 135lbs x3 185lbs x3 235lbs x3 285lbs x3 325lbs x6 good set all the way. Happy with the 6 reps at the end, I was shooting for 5 and had it for 6 and backed of for my back. EMOM for 10:00min full clean(squat clean) 3 reps starting at 70% of 1 rep max (ascending weight if too easy) weight 160lbs(73k) all reps and set complete touch and go reps. I would clean drop to he hip the floor touch and go. I had a few rough sets but all done and no misses. I needed to work multiples, so this was good. in remaining time work on muscle-ups. If you have this skill aim to set a new PB for max unbroken reps. Muscle ups 3,3,3,3,3,4,1 on the min. I was shooting for 5 reps last set and got 4 dropped off the rings and right back up for the last rep. |
Re: Nik
Nice work on all those MUs... are those strict or kipping?
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Re: Nik
[QUOTE=Jeff Enge;1170132]Nice work on all those MUs... are those strict or kipping?[/QUOTE]
Thanks Jeff, they were kipping with a false grip. |
Re: Nik
Nice. What's your max unbroken?
I can't kip with false grip, it's either strict false or kip standard. Right now I'm trying to work on removing any extraneous movement on the kipping ones - make it as quick and efficient as possible. |
Re: Nik
[QUOTE=Jeff Enge;1170149]Nice. What's your max unbroken?
I can't kip with false grip, it's either strict false or kip standard. Right now I'm trying to work on removing any extraneous movement on the kipping ones - make it as quick and efficient as possible.[/QUOTE] I can go strict false grip, false grip kip, no false big kip. I am doing the same as you , I did really well with keeping a rigid torso, it really helped make them smooth and easier. The sloppy knee up and big kips takes so much more efort and I am trying to retrain it. My max is less then 10 but I don't know what it is any more, I forget. |
Re: Nik
A.M. warm up
5 ring dead hang false grip pullups C2B (all 5 in a row) 30 abmat situps 10 HSPUs 20 GHDs 20 back ext 5 ring false grip dead hang c2B 2,2,1 20 squats 10 over hand dead hang pullups 20 push ups 10 kipping pullups 10 HSPUs plus 3 kipping HSPUs at the end rolled my back 2;00mins rolled piriformis 2:00min a side rolled hip flexers 2:00min a side calf stretch 1:00min a side feeling pretty good, back is a little fatigued from yesterday but ok. |
Re: Nik
Well done on the touch and go, I dumped every rep. 73k is a decent weight for not letting go of the bar and remember 30 reps total.
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