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Ropes, rings and bodyweight conditioning November 1, 2007

Posted by Jacob Sondergaard in Todays Workout.
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Tuesday, October 30

  • 15 min of Z-health, R-phase
  • Monkey Pullups, 52 cm

    • 3 x BW
    3 x BW
    2 x BW + 10 kg
    2 x BW + 10 kg
    2 x BW + 10 kg
    2 x BW + 10 kg

  • Ropeclimbing, 6 meters

    • BW
    BW + 10 kg
    BW + 10 kg
    BW + 18 kg PR, best loaded climb. Damn it rips the arms, abdominals and grip apart :-D
    BW + 10 kg
    BW + 10 kg

  • Snatch, RKC style – (what else ;-) )

    • 32 kg, 5/5 B2B

    Alternated

    5-10 sprint with 2 x blue jumpstretch as resistance. Super tough for the acceleration and breath.

    Completed 5 rounds

    Awesome training. Those monkey pullups are really teaching you to explode in the pullups all the way. See it as a good supplement as to improve my ringperformance. Right now the main goal is to pull out the dead hang muscle up in rings.
    Ring work rocks!

    Wednesday, October 31

  • 15 min of Z-health, R-phase
  • A1 One-arm pushups

    • Performed with a red jumpstretch around the body as resistance. Will make a movie next time. These bands are such a versatile equipment to increase or decrease the difficulty level of any exercise :-)
    3/3 rep x 5 sets

  • A2 Pistols

    • Performed with red jumpstretch in the same way you use them in the barbell squat. Makes it possible to accelerate through the entire ROM.
    3/3 rep x 5 sets

  • One-arm evil wheel

    • Assistered with a red jumpstretch. By doing this it is possible to increase the volume in this King Of Abs exercise. This will not only give you a sixpack faster than a lightning, but it will also give you an intense shoulder workout

    5/5 rep x 5 sets

    See you next time :-)

    Comments»

    1. mark reifkind - November 2, 2007

    freaking unreal ring routine! that is so beyond just ’strong’ as is not to be in the same galaxy. talk about shoulder mobility, flexibilty, stability and strength!insane.

    2. Jacob Sondergaard - November 3, 2007

    Yeah, that is insane.
    Do you have any video where you perform your ring-routine or some other cool gymnastic stuff?
    :-)