Trying the full body program

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Manuel

over 9 years ago

after one week i can tell where i am starting at:

planche: achieved the 30 seconds of frog stand, 30s of tucked hold is the next progression
back lever: doing 20 seconds of tucked hold, but can't do them with a flat back yet
front lever: practicing the pullup with straight arms before i progress
dragonflag hold: i can hold it really low for about 8-10 seconds (my favourite core excercise)
handstand: practicing the free hold and the controlled landing
slow ring muscle up: this needs some time to get used to rings, but dips are going pretty well
weighted chinups: +15kg (5x5) - looking forward how they will improve my explosive pullups
weighted dips: +25kg (5x5)

Manuel

over 9 years ago

i was going to start doing first progressions for the ring muscle up today. but like always, the first thing you should do, when learning a new skill: just try one. well i did, haha!

i could hardly believe how easy this went! of course its a bit shaky because i am totally new to rings, but i think anyone with good pull and push strength should try them on rings! the movement feels so much more healthy than on bars and it is really good as a pure strength excercise. a special thanks to joker for motivating me to try rings!

this is my second attempt (just had to film it, because i could hardly believe myself):

Joker

over 9 years ago

yeah, that looks really good! no chicken wing, nothing. perfect :-D
i am so really happy for you :-D!!

Manuel

over 9 years ago

thanks, but not perfect yet :) i should have straight arms at the bottom, which hurts a bit with a false grip. and at the top i should turn the straight arms to the outside for the support hold. i still have to practise that hold. i can do the muscle up, but i can't do the "easiest" excercise, which you normally learn first on rings :D

Joker

over 9 years ago

Mhm, i hate the false grip. the false grip himself kills me :-D
ehm manuel, is there any chance to contact you? or can you write me an email to [email protected]?? (that is my fake email, i want to send you something but i can not write you a personal message over vhx.. is there any chance to add something like a "chat" to this forum?)

Daniel Malo

over 9 years ago

That looks pretty good bro. I can't do the slow muscle up yet, but slow progress is better than no progress! Keep it up bro!

1 Like

Manuel

over 9 years ago

I can't do it on a bar either. even if you don't like rings, you should try this ;-)

Manuel

over 9 years ago

because i can already do the slow muscle up on rings, i decided to add the iron cross as an additional skill to train to. i know this will be hard, but my target is to get it by the end of 2017!

for anyone not knowing what this is:

skill progress:
planche: no chance of doing 20s of tucked hold yet. not even 2 seconds with clean form
back lever: doing 20 seconds of tucked hold, but can't do them with a flat back yet
front lever: practicing the pullup with straight arms before i progress
handstand: practicing the free hold and the controlled landing
slow ring muscle up: done, but i need to clean up the form and get more than 2 reps in a row
iron cross: learning the front support before i progress here

pull/push strength:
weighted chinups: +15kg (5x5), 17.5kg next
weighted dips: +25kg (5x5), 27.5kg next