Category Archives: G

Gymnastic Movement

Core Work, Ring MUs, Handstand Progressions

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3 sets of

  • 3 x TRX Knee Tucks
  • 6 x Mountain Climbers (r+l=1 rep)
  • Repeat for 3 rounds

3 rounds of

  • 5 x Weighted Ring Rows @ 10kg (feet on bench)

Then every 30 seconds for 10 minutes

  • 1 x L-Sit Ring Muscle Ups

Then spend 10-15 minutes on

Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.

Pullups, Dips and Pike Lifts

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Take 15 minutes

  • Ring Muscle Up Transitions from Floor

Then for time

  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs ( over and back is one rep)
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 1 x Weigthed Pullups @ 30kg
  • 2 x Weighted Dip @ 30kg
  • 10 x Pike Lift Overs
  • 3 x Weighted Pullups @ 20kg
  • 5 x Weighted Dips @ 20kg
  • 10 x Pike Lift Overs
  • 5 x Weighted Pullups @ 10kg
  • 7 x Weighted Dips @ 10kg
  • 10 x Pike Lift Overs
  • 7 x Strict Pullups
  • 9 x Dips
  • 10 x Pike Lift Overs

Results: Metcon 9:29. Used weight vest for 10kg, Sandbag 20kg, both 30kg.

The video of my L-Sit Muscle Up from the floor

https://youtube.com/shorts/zIi8va4QYx8?feature=share

seems like all my pullups are paying off.

Muscle Up Progressions

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Still on my quest for a Strict Bar Muscle Up…

Warm up shoulders with

  • 3 x Single Inverted Kettlebell Overhead Press @ 8kg per side
  • 2 x 15 second Single Inverted Kettlebell Hold @ 8kg per side
  • 10 x Dumbbell Raise Variations @ 1kg per hand (Bent Flys, Standing Side Raises, Standing Front Raises)

Then 3 rounds of

  • 12 x Ring Rows
  • 12 x Deficit Pushups (hands on yoga blocks)

Then 5 rounds of

  • 3-5 x Strict Ring Pullups

Then 2 rounds of max unbroken (rest 1 minute between rounds)

  • Kipping Bar Pullups

Then 3 rounds of

Results: Mostly felt like I was just messing around (which I kind of was)… only could manage 6 x Kipping Pullups. Barbell Reverse Rows seemed to be targeting the right movement but still relied too much on my legs. Maybe over time…