Category Archives: G

Gymnastic Movement

Pullups, Dips and Pike Lifts

By | | , , ,
Comments Off on Pullups, Dips and Pike Lifts

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

By | | , ,
Comments Off on Muscle Up Progressions

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…

Pullups, Cable Pull Downs and Handstand Platewalks

By | | , ,
Comments Off on Pullups, Cable Pull Downs and Handstand Platewalks

5 rounds for form and balance

Then every 30 seconds for 10 minutes

  • 2 x Chest to Bar Pullups (kipping)

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pull Downs @ 80lbs

Then 3 rounds of

  • 6 x Handstand Plate Walks
  • 10 x Bar Reverse Rows

Results: Nice easy Sunday afternoon gymnastics session.

Strict Press then Gymnastics Work

By | | , , , ,
Comments Off on Strict Press then Gymnastics Work

8 rounds of

  • 3 x Strict Press @ 80% of 1RM

Then spend 15 minutes working on

  • Press to Handstand from Frogstand (against wall)

Then EMOM for 10 minutes

  • 1 x Wall Walk
  • 5-10 second Wall Facing Handstand Hold

Then 3 rounds of

  • 10 x Single L-Sit Lifts with hands on floor and raising butt off the floor (r+l=1rep)

Results: Used 120lbs for the Strict Press. Got around 8 full presses to handstand (and a lot of half attempts 😒).

Hotel Pullup WOD

By | | , ,
Comments Off on Hotel Pullup WOD

6 rounds

  • 10 x Strict Pullup
  • 10 x Strict Weighted Pullups
  • 10 x Strict Narrow Grip
  • 10 x Strict Wide Grip
  • 5 x Commando L
  • 5 x Commando R

Then 5 rounds of

  • 10 x Cable Pulldowns @ 120 units

Then 5 rounds

  • 5 x Tempo Knees to Chest

Results: For the Pullups broke all rounds except the last two into 5+5. Cable Pulldowns with the machine in the hotel gym.