06-11-2009 Hang Cleans, Ring Dips & Sit-ups

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed

As Rx'd

6 Rds + 7 Hang cleans

The ring dips were definitely the limiting factor in the exercise, but my legs are bushed. There has been a lot of leg work between Cindy, back squats, and now cleans. Yay rest day.

is 7 muscle ups or 10 jumping muscle up really worth 35 pull-ups and 21 dips when scaled. Seems like a pretty intense punishment for not being able to do a muscle up. I have been away for almost a week while I was in Kansas. Stacy's grandmother passed away and we were back in her home town with family. With 1 week of not working out I am a bit worried that Nasty girls is my first workout back. I'll let you know how it goes tonight.


AP

"Nasty girls" did hurt my man hood. Especially when the three chicks in the video are busting out the muscle ups.

I subbed 3 chest-to-bar pull ups and 3 ring dips per MU, and it always does seem very unfair. I think the important thing is the range of motion not the amount. Doing more if you are not getting the full range of motion is not as helpfull as doing less with more ROM. Thats just my opinion.

P.S. Adrian, Nasty Girls is a bad one to come back to after a week off so good luck

3 rounds + 12 cleans

15 x 115# hang cleans
36 dips
21 sit-ups

i was not feeling it this morning, the cleans zapped me and the dips were slow going. i need to get back to doing dips more often, i think i've gotten a bit rusty. on a positive note, i finally figured out how to catch the bar on the fronts of my shoulders for cleans. i have struggled with this since we started cf, but i think i finally got the hang of it.