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Old 05-16-2006, 10:00 AM   #11
bill fox
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Did about 20x couple of big kip swings into a big fat pullup then about 20x bar muscle up tries. All MU attempts are from a hang now and I jump up to bar for everything. Did about 20x3 bar dips (top of MU)on the smith machine between attempts. Very, very close to coming around again.
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Old 05-17-2006, 10:17 AM   #12
bill fox
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12 rounds

10 pullups
20 SQ

15:24

To my surprise all pullups unbroken. Obvious result of improved kipping. I'm changing my paradigm from 100 pullups in a workout are alot to 120.

Just found my gym has a nice little fake Concept 2, has a very good feel. Will start working that in tomorrow.
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Old 05-19-2006, 08:35 AM   #13
bill fox
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Quickie today - big chipper tomorrow

100 ring pushups feet on dynaball
100 20lb d-ball slams

8:41
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Old 05-20-2006, 07:00 AM   #14
bill fox
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today:

50 L-sit pullups
50 24kg KB swings
50 ring pullups legs in tuck
50 20lb ball shouldering
50 ab mat situps
50 ab wheel roll outs off knees
50 pushups
50 20lb ball slams
50 pullups

29:34
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Old 05-21-2006, 03:02 PM   #15
bill fox
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warm up - 100 wall ball 20lb ball
(150 pullups yesterday)

WOD

ring pushups (rings 3" off floor/feet 18" off floor)
pullups

5x max/max

18/15
15/13
12/11
12/11
11/10

1x40 abmat

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Old 05-22-2006, 09:46 AM   #16
bill fox
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Harder then I thought:

15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 of:

pullups
24" box jumps

17:34

Idea was to do each set unbroken, which I did,which made it harder due to longer sets then I'm used during a circuit, and my jumps have gone from 18" to 24" overthe last few weeks.
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Old 05-23-2006, 09:13 AM   #17
bill fox
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wasted today - tomorrow off/next day power not metcon

Did "Sorta Cindy"

15 BWSQ
10 pushups
5 knee to wrist

for 4 sets of 5 rounds with 1 minute between rounds

5:31, 5:42, 5:40, 5:25

knee to wrist is kipping knee to elbow but knees hit wrists about 1" below the bar. Much harder then pullups.
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Old 05-23-2006, 10:40 AM   #18
Tom Brose
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Thanks Bill. I've been looking for something much harder than pullups...
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Old 05-23-2006, 10:52 AM   #19
bill fox
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By way of explanation...I did them today not to sub something that would be "harder then pullups", but because I'd done about 300 pullups in the last 3 days and wanted to give my elbows a rest. I've done 24 rounds of Cindy and I think I would have only done about 18 if I did this one straight through. Some of that was cumlative "beatness", but I think the big ROM of these is more tiring in a circuit, for me, then doing 5 pullups.
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Old 05-23-2006, 11:33 AM   #20
Zach Even - Esh
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Bill

you're a beast! lookin' good brudda!

--z--
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