ball drop muscle ups session

Same as Monday, but added a 3kg medicine ball for the muscle up.
The sequence is:
3 kg muscle up, transition dip, forward roll
The last set was ball drop after the dip transition, I can try and do ten of those next session
Wrist skin hasn't healed yet, used athletic tape for some protection (not ideal)
Also managed an 11s tuck front lever and did some 'inverted deadlifts'
Music: Pan Sonic Pan Finale

[@reverendterminator]

Hugh Grant has transformed from Romantic comedy icon to the perfect Villain in newer movies! he is really funny as the bad guy..

[@HybridGym]

Yes I agree he's funny and engaging. good to watch.

[@reverendterminator]

@@HybridGym yep a good actor....

[@HybridGym]

Proper charisma. Like tom cruise but different

[@reverendterminator]

cool intro!!

[@HybridGym]

The voice king of Norway!

[@reverendterminator]

@@HybridGym haha to much spare time, to go and make sounds and noices...inspired by 80s trailers.

[@BurpeeMatty]

Good idea with the medicine ball!.. can imagine it makes the initial pull a lot easier over time

[@HybridGym]

Hopefully it will help, this technique!

[@reverendterminator]

back to the jungle for this Aristocrat from Britain! The real life Tarzan - grew up in the jungle, found his jane, and tried to blen in in the midlands...buut the urge to go back to the trees, became to strong...Lord Greystone is back..

[@HybridGym]

Could be a true story. Raised by monkeywolves in the mountain jungles of Devonshire. Now king of the squirrels in Parkshire. What gets me, there's a sign in the park saying 'nor a public convenience - will be reported to the police if caught '.... Yet all the time, the dogs in the park are peeing constantly, pooping and some gets picked up, but you're not telling me they get every atom of shit in the little plastic bag... Meanwhile there are literally no public toilets! People suffer, dogs and wild animals urinate at will ! Backwards world

[@reverendterminator]

@@HybridGym Jungle of Devonshire! :D i agree with all you said

[@peanutbutteronionmusic2177]

Slick idea with the ball. Will head over on my PFO account for a more in depth view.

[@HybridGym]

Thanks P

[@reverendterminator]

Billionaire island on netflix, a norwegian show, it could be from the island i live, and have lived.. almost like succession.

[@HybridGym]

I'll definitely look that up, probably in the morning.

[@reverendterminator]

@@HybridGym there might be some stuff that is alot more fun for us that is from theese kind of areas, insiide jokes, and we know the actors from before.

[@HybridGym]

We are watching it, it's decent enough for me to watch, but it's not as riveting as some shows, but already it's interesting to see who will win the corporate fish battle

[@reverendterminator]

@@HybridGym there might be some fun parts, for insiders, that grew up in theese kind of enviroments. might not translate to well to - and international audiience.. also it took some time for me to get hooked to succession.

[@HybridGym]

I have only seen a little of succession, we can't get the series I don't think. I enjoy Nordic shows, the difference in culture. There's another Norwegian show in my list, about an asylum seeker

[@reverendterminator]

Great ball!!

[@HybridGym]

I felt my biceps after this session! The ball was just the right weight and size for this I think

[@reverendterminator]

@@HybridGym verycool!

[@reverendterminator]

a great workout bro

[@HybridGym]

Was much better than today's! I'll upload it, but wasn't a feeling good session

[@reverendterminator]

@@HybridGym still better then 99,9% of all other stuff on the internet

[@HybridGym]

Ha maybe

[@ericmccarty65]

Hey, that's really smart! How's the foot feeling HG?

[@HybridGym]

Thanks Eric, the plan worked! Didn't know if it would. Foot is still sore, I massaged it and couldn't find any pain, but walking on it, there's some pain still .... I'm still not running on it for a few more days or even a week

[@duncanwalshfitnessweightlo9329]

Medicine balls feel heavier than 3kg to me. Obviously not. Nice improv 👌

[@HybridGym]

This one is quite small, 3kg, I did have a 6kg one for years, it eventually broke. I saw this idea somewhere as how to part load a set of pull-ups.

[@Jimperial]

I was wondering what a ball drop is before watching. Hey, it’s literally a ball dropping! 😄 Is that to keep the legs and abs tighter? Or any other purpose?

[@HybridGym]

Hehe yeah it's a way to part load the set without stopping to release a weight, so I only wanted to load the first pull. Next time I'll load the next part too and drop the ball for the roll. It's to try and progressively overload though admittedly by only around 4% bodyweight, the ball weighs 3kg

[@Jimperial]

@@HybridGym sounds like a good plan to progressively load the movement!

[@PaulfromOregon]

So how did the 6kg feel? No noticable visual difference on my end. Just strong work. Also, the polo looks nice.

[@HybridGym]

This ball is 3kg, I agree not a lot of difference, although it's only about 4% extra. I'm wondering if the extra tension and focus holding onto the ball offset the slightly extra work ? My plan next time is to do 10 sets with the ball for the dip transition too then drop it for the roll

[@PaulfromOregon]

@@HybridGym I'll be getting there soon. I tweaked my elbow a bit in a MU so I'm taking some time off them... Yet again! Frustrating. Loving your training.

[@HybridGym]

​​​@@PaulfromOregon wondering if you tweak it doing something else, like on a bar, then it 'goes' doing rings due to the forces around the joint being allowed to expand. What I mean is, rings are quite a free movement, allowing the joints full unimpeded mobility, that might shock your joints or fascia if its been limited by something else? Just an idea. Im like the opposite, i feel terrible on a fixed bar for dips or pulls, I'm too used to having some rotation during the movement