Volume Day
Part I
5 x 3 ring dips. (15 Total)
Important: Must Step out of rings from box into support, avoiding any translation of rings.
Then negative dip to toes or heals, and explode out to complete 1 rep
Stick to Tempo 21x1
"2 down 1 sec pause on heals or toes, explode up 1 sec support,
Rest 2 minutes between sets
Part 2:
Increase height of rings so feet do not touch at bottom position.
Step off box to support to negative.
At the bottom position perform 3-5 knee ups with hip curl.
Part 3:
1, 1, 1, 1, 1, kipping ring dips
Rest less than 60" between reps.
Rest 10
Part 4
4xMax Swings on rings building in intensity. End each set once rings begin to swing or loss of control
Part 5
Benchmark
A. 1 Rope climb for time
B. 1 Rope climb with least amount of pulls.
Sent from m
Part I
ReplyDelete5 x 3 ring dips. (15 Total)
Did all 15 lowering down to tip toes, then back up..they were challenging especially the third one of the last couple sets. Will try to do these a few times a week until they feel easier.
Part 2:
Step off box to support to negative. (Started in the negative position instead of lowering down).
At the bottom position perform 3-5 knee ups with hip curl.- Was able to do 3 each set. Was challenging to hold in bottom position for a long period of time. Did 3 sets.
then went into the class MU drills which were easy and did some ring to hip kips after class that Andy showed us.
Will complete Parts 3-5 this week but may need some guidance with the kipping ring dips.
made a little progress with kipping dip singles but need to work on getting lower
ReplyDeleterope climb- 3.5s with 2 pulls