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IMG_4325

Warm-Up
3 Rounds of
10 arm circles each direction
10 spider lunges
10 wrist circles/direction
10 supine scorpion
10 dolphin pushups

Mobility
2 x 1 minute Partner Bully stretch each person

Skill Work – Ring Dips
If you have:
– NO Ring Dips, start at Step 1 and progress as high as possible
– STRICT Ring Dips, start at Step 3, and progress as high as possible
– KIPPING Ring Dips, start at step 4, and progress to step 5
– For any ability, continue repeating the last successful Step.

  1. 3 x 1 Jump to Stabilize (hold up to a 5-1000 count)
  2. 1 x 3 Unsupported Negative
  3. 1 x 3 Feet Supported Strict Ring Dip (12” box; legs straight for more difficulty, bent for easier)
  4. 1 x 3-5 Strict Ring Dip
  5. 1 x 5-7 Kipping Ring Dips

Met-Con
18 minutes, EMOM (6 rounds each), of
– Ring dips ( ½ estimated max reps, try to maintain through all 6 rounds)
– 8 KB Russian twists per side
– 12 Band pull-aparts

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0 Comments

  1. Katie says:
    June 4, 2014 at 4:02 pm

    Prediction: the worst part of this entire workout will be the band pull-aparts.

  2. Dray says:
    June 4, 2014 at 8:54 pm

    After Chris said unbroken for the dips I may have overcorrected to make sure I could be consistent through all six rounds. Went for 7 reps initially and was still feeling good by round five so I bumped that up to 10 for the last two which was difficult but didn’t hit that wall that typically slams into me on these.
    –
    Worst part? Katie called it. 12 reps in a minute wasn’t exactly a problem but the pull-aparts were definitely adding up towards the end!

  3. Sara says:
    June 5, 2014 at 3:37 pm

    I thought the pull aparts really helped my ability to maintain my ring dip number. I went for 6 reps (and I didn’t realize they had to be unbroken) which I went unbroken on all 6 sets.
    –
    Ring dips felt the best they ever have felt before.
    –
    Pull aparts are beginning to get easier for me.

  4. Katie says:
    June 5, 2014 at 10:18 pm

    Ring dips are a bit down the road for me, but i was able to hold for about a 3 count….an improvement from previous times I could barely stabilize at all.
    –
    Yup, band pull-aparts sucked. But the close grip push-ups were almost as bad! I did 5 per round and tried to stay tight, though I’m guessing I snaked up a little on some of them. Getting better, though.
    –
    Tried 20# for the twists, realized it was a little too easy, so tried 35# because it was there…too heavy. 25# was just right! Goldilocks KB.