Thursday, 10/20
October 19, 2016
Friday, 10/21
October 20, 2016

Focus 1: Pull-Ups
Focus 2: Dips
Focus 3: Hollow Position, Arch Position, & Kipping (for both mvmts)
Workout: Renegade Rows & Sit-ups



Tired of getting pulled in different directions? Tired of getting pushed around. Too bad, cuz we’re going to push and pull some more at Base Camp this weekend. We’ll cover Pull-ups, both for strength and volume, as well as dips, also for both strength and volume. We’ll also review kipping for both movements, and how they tie into each other (and when to start using them in workouts).

Specifically, class will include:

  • Pull-Up Progression: starting with Ring Rows and versions that scale-up; followed by Box Assisted Pull-Ups AND Band Assisted Pull-ups, and the differences between them; and finishing with Partial Pull-Ups from a platform (i.e., boxes, DB’s & bumper plates).
  • Progression for learning Dips, including Box Dips, Bar Dips, and Ring Dips, along with appropriate scaling to be used during workouts;
  • Practical review of the Hollow Position, the Arch Position, and their relation to Kipping on the gymnastics movements (like the Kipping Pull-Up);
  • Appropriate scaling for both strength and met-con based classes involving Pull-Ups and Dips (strict or kipping);
  • Scaling and substitution options for the class workout, including how and when to choose a scaling/sub option.

Wanna learn a little more about Strict versus Kipping Pull-Ups? Take a few minutes to read this article from T-Nation author Christian Thibaudea:

Kipping Pull-Ups: The Truth

Additionally, check out the following descriptions and demo videos on bar dips and ring dips from GymnasticsWOD:

Bar Dips
Ring Dips

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