Thursday, July 10, 2014

Sunday July 13th- Ring and Paralette Work

Dips!! Sunday July 13th 

Obstacle Warm up!!

Shoulder Stability and Core Strength development:
  • Front Lean rest 3 sets of 10 reps Scap retractions
  • Establishing the hollow body 3 sets 10 sec holds
  • Plank hold with single leg raises 3 sets of 5 each leg
  • ·         Shoulders (with pvc), wrists and triceps

  •  L-Holds tight core engagement
  • Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
  • Dips with shoulders back and retracted elbows tracking back and close to the body
    • 3 sets of 7-10 reps with 60 sec rest between sets

·         ***Goal Keep rings still and eyes looking at the horizon
·                       Dipping with correct shoulder placement

  •          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 
  •         3 -10 second holds with tucked or piked legs

·         Ring dips- Hands turned OUT to 11 and 1 for entire range of motion
  •         3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.

·         Scaled is done banded. Or on bars banded or not banded

WOD: AMRAP in 10 minutes

  • 5 Dips rings/scaled is banded on rings or on Paralettes 
  • 5 Push up Pass through on Paralettes  (Beg.can work just the pass through)
  • 25 Dbl unders or 50 single under work(beginners)