WHITEBOARD – 21 December 2011

Posted by beyultraining on December 20, 2011 · 4 Comments 

Workload:

Every 4 Minutes for 20 minutes (5 rounds) perform the following:

1 Rope Climb
5 false grip ring turn-outs
5 Ring Dips or Strict Bar dips

Notes: This isn’t about speed.  Control each movement and work on making them as difficult as possible.  Don’t rush through them as you have 4 minutes to do all the movements.   The turnouts are to be performed with the false-grip.  You simply hang with deadarms and turn your hands to be pointing away and back in 5 times.  Control the movement and make it as smooth as possible.  If you can not deadhang from rings perform on your toes.

I know I have posted this before but the muscle up this man does to start his routine is insane…

Filed under Workouts of the Day

Comments
4 Responses to “WHITEBOARD – 21 December 2011”
  1. grzm (Michael)'s avatar grzm (Michael) says:
    December 21, 2011 at 2:01 PM

    rope with legs on 3,4,5
    turn-outs with feet on the floor
    bar dips instead of ring dips

    Reply
  2. Dedik's avatar Dedik says:
    December 21, 2011 at 2:56 PM

    Stretched.

    Reply
  3. Dara's avatar Dara says:
    December 21, 2011 at 8:15 PM

    rope with legs, but noticeably stronger arm pulls
    false grip 30s hangs
    bench dips instead of ring dips

    and a 2.5mile run

    Reply
  4. Brian's avatar Brian says:
    December 21, 2011 at 11:04 PM

    For kemm

    http://www.cautilliortho.com/index.htm

    Reply

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