6.27.12

WEDNESDAY

"NASTY GIRLS"

3 Rounds of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans...135/95 pounds

For Time

**PR BOARD WORTHY"

Lauren and Leah

Post time and load to comments

Skill: Muscle Ups

Comments

[Nina]

If you are using the term muscle car flariy loosely, a V8-powered Mustang II or Chevy Monza/Pontiac Sunbird come pretty close in size. The Monza was a good car. I had a V6 4-speed that was a lot of fun. A V8 would be even funner. Travis C mentioned the Fox-bodied Mustang, another good car, and the Corvair.The Corvair had a bad reputation that was started by Satan er, I mean Ralph Nader. The car was determined safe by the US government and Nader went on to become a perpetual loser in presidential elections. The Corvair is a little bit bigger than the Toyota, Mustang and Monza. It was only available with a 6 (some turbocharged) but if you remove the rear seat and cut a hole in the floor, a V8 will bolt to the front of the 4-speed transaxle.

[Karina]

Yes, age does change your mulsce mass. Plyometrics helps, in my opinion more than lifting weights because they better mimic the running action.Pete Magill is a champion over 45 runner, I think he is over 50 now and he offers some drills on the following site.Also you can look at the following plyometric exercises. You'll want to gradually introduce plyometrics into your training, no more often than twice a week, and take a two-week break from all plyometric work every eight weeks. To warm up for a plyometrics workout, jog for at least five minutes, and follow that with five minutes of light skipping, gentle jumping jacks, and high knee prancing. It’s best to perform the jumping drills on grass so you have some cushioning. A football field is ideal so you can use the yard lines, but any stable, cushioned surface like a track will provide the give you need. After the drills, do an easy run or reduced-volume speed session to round out your workout. Launch into each drill with your feet shoulder-width apart and knees slightly bent. Perform two to four sets of each drill.Balance DrillsThe Payoff: Improves balance; strengthens ankle, knee, and hip joints.1. Jump and SticksJump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.2. Two-Way HopsStart balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg. Elasticity DrillsThe Payoff: Strengthens all lower-body mulsces; improves the spring-like ability of the mulsces and tendons around the joints. 3. Skip UpsThis is an exaggerated skipping motion. Drive your leading knee high, until the thigh is parallel to the ground, while popping off the ground, with your toes pointed. 4. Standing Long JumpsSwing your arms back, then forward as you leap, and jump as far as possible, landing on both feet. Power DrillsThe Payoff: Improves stride power, or the force of each push-off.5. Jump and SprintDo a standing long jump (see Drill 4), but at the moment you land, sprint for about 10 yards.6. Triple JumpsStart with a standing long jump (see Drill 4), but land on your right foot, quickly hop forward onto your left, then hop and land on both feet. Aim for maximal distance the whole way.

[Sheila]

hi !! I am a hard gainer and want to gain some wegiht. can you please suggest me some supplements for that. what is the difference between mass gain and muscle gain supplements, when you gain muscle you automatically gain mass too

[Simone]

Its fine to take it when ur 15 im 15 taking it ctlrenury and I asked a lot of trainers nutritionist they told me its all good its natural but It doesnt taste so good but u wont gain much weight ull gain more of lean muscle, Im planing on switching to ONs Whey protein when im done with my tub im still not even half way done lol but I just feel better with ON .

[Angelo]

It will definitely help you put on muslce as long as your meal plans and workout regimens are all on par as well. Many believe that all they have to do is drink this protein or take that magical supplement in order to get insane results Though this true to a degree, it can only be true if you are eating right and working out properly Supplements such as this one are great additives to your diet and will help you better and quicker results. Hope this helped!

[Puzz]

Rx: 10:58

[TRRN]

Rx 10:07. Still need to work on full lock outs on my muscle ups

[Paige]

16:20...bar muscle ups

[lolo]

12:44, bar muscle ups