Gymnastics skills
Warmup
Ten minutes Indian club swinging
Training
Rings
Skin the cat 3 * 8 reps
False grip pullups 3 * 5 reps
Front lever static holds 8, 8, 8, 6 seconds
Back lever static holds 8, 8, 6. 6 seconds
Parallettes
V-sit to tuck Plance 4 * 5 reps
Straddle press to shoulder stand 4 * 5 reps
GMB Parallettes one - done twice
Decline pushups 2 * 18 reps
143 reps
Bar
Ice cream makers 3 * 6 reps
Grip training
Medium wrist wrench bar Australian pullups 2 * 8 reps
Mixed grip pullups (medium wrist wrench bar) 4R, 4L
Fat wrist wrench bar Australian pullups 2 * 5 reps
Mixed grip pullups (Fat wrist wrench bar) 2R, 2L
Revolving handle pullups medium bar 2 * 8 reps
Revolving handle pullups fat bar 2 * 5 reps
64 reps
207 reps total
Notes
I didn't do any real training yesterday because I dislocated my knee the night before. It took me ages to get it to pop back in and it did a bit of damage. So yesterday I spent the first half of the day getting my leg working again with foam rolling and stretching ect and then I went for a slow 15km bike ride to help loosen it up. It was still quite sore today but it's working OK now and I can walk without too much trouble.
The challenge is @steemmatt's 100 rep a day challenge
Matt's 100 rep challenge
Banner artwork by @bearone
Thanks a lot for making a blog on fitness i was searching for useful information on this... Thanks for this article keep steeming
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Thanks for your reply sid9999!
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@khufu great moves great flexibility
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Thanks for the reply @dhirupadhyay!
Gymnastics moves build a type of strength that's hard to attain from weightlifting and they are fun to do.
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What is a wrist wrench bar?
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It's a bar that's supported by straps Leonardo. As soon you pull on it the bar tries to roll and unwind the straps, so it wants wrench itself out of you grip unless you can squeeze the living crap out of it. They work the thumbs and wrists really, really hard and are some of the toughest grip training tools I know of.
The bar in the middle of this pic is a two handed device and the PVC ones at the side are for single handed lifts. They are extreme grip tools, many people would struggle to lift even very light weights with them.
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great workout mate keep it up!
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Thanks @lordcarlo297!
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Ouch I have never dislocated anything but it must be painful.
Great stuff for pressing on with your workout today m8 :) I'm the same injure myself and just start training light
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Yeah it did hurt a bit this time. It's happened thousands of times. It's OK now though.
Whenever I explain to a doctor or physio that my knee dislocates they correct me and say "you mean your knee cap dislocates" then I show them how the bottom half of my leg pops out and they freak out. If I'd listened to those idiots I'd be sitting here in a wheelchair.
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Get well and stay strong Bro
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Thanks Booster !
I should be OK in a few days, it's been happening for over 25 years, so I take it in my stride these days. Every ligament is completely severed so there's not a great deal left to damage.
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I have a frend that is also getting this shit like every 2 years. You will get well soon and than its time to hit the training again. Right now I am planning which new gymnastics elements I want to learn. Goals are set
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They toldme I'd never walk on it again about 20 years ago Booster. I went in for a knee reconstruction and when I woke up after the operation they told me it was way too damaged for them to reconstruct. They handed me what was left of my cartilage in a jar and told me every ligament is severed and so are two hamstring tendons so I'll never walk on it again.
I was really pissed off because I walked into the hospital the day before. I told the the doctor to get f'd and got up and walked out.
I really need a TKR but I can't afford to get it done properly, so I have to keep the surrounding muscles toned up or I can't walk.
Good luck with your goals I'm sure you'll achieve whatever you put your mind to.
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Haha, doctors told me the same after an motorcycle accident. After half a year I went outside for a walk every day and started to stretch and train my legs and 6 months later everything was fine and now I do not have any problems with my leg
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Great post and workout @khufu.
Keep up the awesome workouts.
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This post has received a 3.38 % upvote from @boomerang.
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Cringe at your knee story. At this point, you're probably a doctor on yourself and know what to do. Feel better.
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