J Rock is off the hook!! JGXT, Power Wheel and Bar Muscle Up assist video
We've been doing jump MU's for a bit now and that works great, i just been thinking how can i
get even a better feel for it and get a kip and i got it! Hope this helps some of you, this is what i am
doing to transition from walk up muscle ups to regular and did it yesterday and it felt great and
some of my other MBG trainers tried it and thought it was perfect!
MBG 1 - Eischens Yoga supine bridge, used a power push up around my shins with the handles over my wrists to do partner feedback on it....been doing this for years and love it.
This is how i've progressed over the last 4 weeks on this workout, hope seeing this helps some of you see how i progress on this workout. For the MU"s the bar is 8'6" feet and so standing on a box 30" high made the top of my head even with the bar which is what i wanted yet still allowed for me to get the forward swing and slight kip up too.
MBG 2 - J Rock
|J Rock - 3 x 20||7.6.11||7.13.11||7.20.11||7.27.11|
|Bar MU||3,2,1||4,4,2||6,5,2||4,4,3 jumped off 30" box with 1 leg|
|L seat chins||3,1,1||3,2,1||2,1,2||3,2,2|
|Jump MU 6' bar||4,2,2||0,3,7||5,4,7||5,6,7|
|Wall pr up||2,2,2||3,2,2||3,2,3||4,3,3|
|Wall punch p.up||3,3,3||4,4,4||4,3,4||7,7,5|
|S2S push up||3,3,3||3,4,4||4,6,6||5,5,4|
|5x10 jg MU|
|5x20 pl dips|
THE EXTRA work at the end was something i've been doing a bit of lately just if i'm feeling good and strong and want to do a bit more. So that is what you see above as well...5x10 XT MU's and 5x20 planche dips (feet below top of boxes). Felt great leaving the gym after this one!!
MBG 3 - eating plants
- Green drink
- almond yogurt, blueberries, raspberries, banana, walnuts, plant protein
- spinach, mango, rice milk, plant protein
- hemp bread, kale, hummus, tofu
- vegan pizza (corn meal crust, organic tomato sauce, tons of kale, daiya cheese, chorizo vegan sausage
- green drink