lifesnotfair Posted March 9, 2012 Share Posted March 9, 2012 Ring Support is what it's called, and since you didn't mention it, I'll throw this: turn the rings Out so your palms are facing forward, and keep your hips fully extended (one tends to "pike"). Makes it much harder. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 9, 2012 Author Share Posted March 9, 2012 (edited) Ring Support is what it's called, and since you didn't mention it, I'll throw this: turn the rings Out so your palms are facing forward, and keep your hips fully extended (one tends to "pike"). Makes it much harder. Yeah, I tried that a few times, the external rotation makes it much harder. Edited March 9, 2012 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 14, 2012 Author Share Posted March 14, 2012 03/13/12 AM wrestling w/a couple buddies. 1:30/1:30 rounds. 1:30 on, fresh guy for another 1:30, rest 1:30 - repeat for 15 or 20 mins. Hard. PM 15 mins skipping rope, 30 mins treadmill hill walking intervals and 10 mins of neck bridging. 03/14/12 Ran Crossfit's "Jerry" for fun today - 1 mile run, 2000m row, 1 mile run - 22:29 BW was 245 in skivvies today Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 15, 2012 Author Share Posted March 15, 2012 3/14/12 PM 40 mins of swimming Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 18, 2012 Author Share Posted March 18, 2012 03/18/12 Ran the Portland Shamrock 8k in 39:27 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 20, 2012 Author Share Posted March 20, 2012 03/19/12 Rowed 8 river miles of whitewater at work then swam w/the other half after Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 20, 2012 Author Share Posted March 20, 2012 03/20/12 Wrestling w/three buddies - 3 x 1 min rounds (fresh guy every min), rotate out for 2, repeat for 25-30 mins. Badass workout, nothing else like it. If I could only do one thing for a workout it would be wrestling. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 20, 2012 Share Posted March 20, 2012 03/18/12 Ran the Portland Shamrock 8k in 39:27 That's an awesome 8k time, specially for a guy your size!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 20, 2012 Author Share Posted March 20, 2012 (edited) 03/18/12 Ran the Portland Shamrock 8k in 39:27 That's an awesome 8k time, specially for a guy your size!! Thanks man - I'm trying to be a good, well-rounded athlete. The only thing that has been majorly frustrating me is the muscle-up. I think it'll come better when I get down into the 220-230's Edited March 20, 2012 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 22, 2012 Author Share Posted March 22, 2012 03/21/12 BW - 241.4 (lightest I've been in a long time) AM - 45 min run w/girlfriend PM - 20 mins of: 1 x 225 front squat every min for 10 mins, then 1 x 200lb sandbag bear hug squat every min for 10 mins. No rest - jump rope in between squats. Good sweat - fun. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 22, 2012 Author Share Posted March 22, 2012 When I hit 232 I'm gonna take some photos - interested to see what 50lbs looks like. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 22, 2012 Share Posted March 22, 2012 You can kip the crap outta the muscle-ups andget them NOW, I'm 100% sure technique is holding you back. Jim from Beastskills did a Strict ring muscle-up with like 45# added which brought him to perhaps 225# BW (I might be slightly off in the numbers as I'm going from memory). And that was STRICT, no kip, I saw the video. If you kip it you can get it now, perhaps you should check instructional videos and the like. I KNOW you have the strength to do it right now. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 22, 2012 Author Share Posted March 22, 2012 Yeah, probably so. I learned all sorts of tips at the Crossfit instructors course I went to. Just nursing a bit of elbow tendonitis then I'll hit it hard. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 23, 2012 Author Share Posted March 23, 2012 03/22/12 30 mins of wrestling at lunch 40 mins of swimming and a long walk w/the dog after work Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 25, 2012 Author Share Posted March 25, 2012 03/24/12 2 x Tabatas at work - ring supports/handstands on wall & pushups/ring rows 35 mins of swimming after work Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 26, 2012 Author Share Posted March 26, 2012 03/25/12 200lb sandbag shoulder & squat & 100lb DB snatch (alternate ea min) - Do one rep then jump rope for the rest of one minute - repeat 21 more times - no rest Tabata intervals w/neck bridging (8 total) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 27, 2012 Author Share Posted March 27, 2012 03/26/12 Muscle-up transition drills (on toes) and a little false grip rowing while at work 1 hr 10 mins on the mountain bike and a little basketball w/the dog after work Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 30, 2012 Author Share Posted March 30, 2012 1 hr of swimming Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 31, 2012 Author Share Posted March 31, 2012 1 hour of swimming Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 4, 2012 Author Share Posted April 4, 2012 04/01/12 Some olympic lifting practice and rings and handstands at the park afterwards 04/02/12 40 mins of wrestling - best wrestling workout I've ever had. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 16, 2012 Author Share Posted April 16, 2012 Front squatting (225 for singles) and tons of double under practice - PR'd at 40 Up'd my PR on DU's to 40 from about 4 today (lol). Obviously this is just an "Ah" type exercise that requires some practice until you get it. I'd imagine once you get into the upper tens or 100+ your fitness will kick in. For me, the rope made all the difference in the world. I picked up a speed rope made for DU's by Rogue. This wouldn't work to well for a trick rope as the cable is thin and stiff. http://www.roguefitness.com/rogue-bearing-speed-rope.php Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 20, 2012 Author Share Posted April 20, 2012 4/19/12 Row all day at work 20 mins of 1 x 225 front squat - double under practice for the rest of the min - no rest. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 21, 2012 Author Share Posted April 21, 2012 04/20/12 1.5 hrs of treading water & pool swimming at work 15 mins of: 5 x double 24kg KB snatches then jump rope/double under practice for the rest of 1 min - no rest Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 25, 2012 Author Share Posted April 25, 2012 04/24/12 Front squat - 235 for one rep every 30 seconds x 10 sets Crossfit style circuit w/a few buddies - 15 shots of wallball, run up 4.5 flights of stairs, push a 250lb sled 50' (plastic skis on carpet), 250m C2 row, push sled back 50', repeat two more times. 1 hour on the mtn bike. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 27, 2012 Author Share Posted April 27, 2012 04/26/12 At work totals for the day - 50 false grip pullups, 70 hangboard pullups & about 20 kipping hspu (practice of such - lol) About 15 mins of pushing and pulling a heavy sled afterwards. Quote Link to comment Share on other sites More sharing options...
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