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| Swell Surf Camp :) |
A. Stand Dips
E (4 x 6)
G (4 x 6 w/ Red Band)
K (I don't have your numbers!)
Use heavy rogue dip stands and go ALL the way down!
B. Ring Support Warm-up
NFT:
1-1-1-1-1-1-1 Ring Support Negatives
(w/ 5 - 10" Pause in Bottom Position)
You're doing these as singles and lowering yourself as slow and with as much control as possible. Set the Rings high enough so that you don't have to bend your legs as you lower. If needed use a box to mount rings. Don't begin the negative until you have absolute stability.
C. 3 Max Ring Supports
Looking for 30" +
Make sure the back straps touch your shoulders and rings are against your hips for the whole duration. Goal is to build to a minute over time.
D. Strict "Perfect" Pull-ups For Time
E(15)
G(10)
K(~10)
Just get theses done.
Cashout (after 7 rounds of 7HPC and 7C2B wod)
ReplyDeleteA. Stand Dips
E (4 x 6) - did this felt ok, i think i went down far enough
B. Ring Support Warm-up
NFT:
1-1-1-1-1-1-1 Ring Support Negatives - hard to keep elbows really close to my sides as i get lower, but tried to be more conscious of this on the last few sets
C. 3 Max Ring Supports
34, 25, 15 (arms started to go out) can you hold the rings a little more forward or do they have to be centered?
D. Strict "Perfect" Pull-ups For Time
E(15) - 6:27 -had a set of 3 then maybe a set of 2 and the rest singles, it felt like it took forever :(
Stand Dips
ReplyDeleteG (4 x 6 with the red band) - first set seemed to easy, put less tension on the red band for 3rd and 4th set, this was challenging
1-1-1-1-1-1-1 Ring Support Negatives - Struggled to hold at bottom, arms were pretty far from my sides.
3 Max Ring Supports
24, 14, 15 - this was difficult, once I started to come out from my sides, I could not hold any longer.
Strict "Perfect" Pull-ups For Time - Did not complete because I ripped my hands in the class WOD. Will do this after today's workout. Guessing it will take me some time :)!!