Mainly rested….but worked on the muscle up technique, and finally I’m able to do it! I youtubed some videos, and never knew anything about the false grip (duh).
I can’t do it from a dead hang, but from the jump…than into the muscle up.
Puppies “ish”:
Five rounds for time of:
25-45 pound Deadlift, 10 reps - 30 kg
10 push-ups
Time: 4.32
Buy in: Dynamic stretching, 2 min jump rope, 10 off Push up, sit up, dips, back ext, Assisted Pull up, Air squat, Ring row, Box Jump 24”, Samson Stretch
Cash out: stretching
Last round of push ups was broken (rest at top position) twice.
I am trying to follow the scaled WOD which posted here. Today, since there was no assist to finish the recommended exercise
I did the routines which I like. I am going to buy a band for pull ups next time because I did not like to wait hanged up=)
There are other subs for pull-ups that might be useful for you and which don’t require you to buy anything.
The Beginners pull-ups mentioned ion this topic http://www.crossfitbrandx.com/index.php/forums/viewreply/65456/ and in GD’s scalings work well. You can do that by racking an Olympic bar low in a squat rack or on a Smith machine, the only thing aside from a towel rack and possible a support for handstands that they’re good for.
Strength work:
Deadlift
focus on taking a deep breath and hold it until you get to the top of the movement, additionally on the way down initiate with the hips back rather then the knees forward, the reason is if you delay the knee bend you will end up in a very similar position in the bottom for your second rep if you don’t then what will happen is the second rep will be more forward and the weight will shift to your toes
Here is an example of someone doing it wrong http://www.youtube.com/watch?v=CylaYin8c3M
Here is a good example of the movement http://www.youtube.com/watch?v=Sy1HDnCOgHY
Reset on the ground between each Deadlift
3 rep deadlift @ 105#
3 rep deadlift @ 125#
3 rep deadlift @ 130#
3 rep deadlift @ 135#
3 rep deadlift @ 145#
Completed above and could feel the reset working better with the downward movement of the hips initiating rather than the knees
4 rounds and 3 box jumps, 3 rounds 10 box jumps, 10 hang, about half run, 3 rounds, 10 box jumps, 8 hang—-did the final two hang power cleaans and 100 m run after
rest 2 mins between amraps
Strength work:
Deadlift
focus on taking a deep breath and hold it until you get to the top of the movement, additionally on the way down initiate with the hips back rather then the knees forward, the reason is if you delay the knee bend you will end up in a very similar position in the bottom for your second rep if you don’t then what will happen is the second rep will be more forward and the weight will shift to your toes
Here is an example of someone doing it wrong http://www.youtube.com/watch?v=CylaYin8c3M
Here is a good example of the movement http://www.youtube.com/watch?v=Sy1HDnCOgHY
Reset on the ground between each Deadlift
3 rep deadlift @ 105#
3 rep deadlift @ 125#
3 rep deadlift @ 130#
3 rep deadlift @ 135#
3 rep deadlift @ 145#
Completed above and could feel the reset working better with the downward movement of the hips initiating rather than the knees
Glad to see you found something to get the deadlift working for you!
