Focus on the position of his hands; close to his body, like he is putting his hands in his pockets.
SWOD: Weighted Ring Dips 1 rep Max
Metcon: 5 rounds for time
-40 Double Unders
-10 Ring Dips
-40 Sit Ups (scale up to GHD)
When starting the dip, make sure that you keep your elbows pointing back and your wrists turned slightly inward. If you allow your elbows to point out to the side, this will naturally allow you hands to slide away from your body as you start to descend. As you descend you want to make sure that your elbows are staying close to your sides and pointing back through the decent and ascent. This will give you more control throughout the motion. Notice in the picture that the rings are close to his body and they are touching his arm pits at the bottom. As you push up - make sure that your hands run right up the sides of your body and KEEP YOUR ELBOWS POINTING BACKWARDS. Now add more weight!
weighted bar dips 5 pounds
ReplyDelete28:05
160 single unders x 5
10 ring dips x 5
40 sit ups x 5
SWOD: Band Ring Dips
ReplyDeleteMetcon: 4 rounds + 4 Ring Dips of:
40 Double Unders/160 Single Unders
10 Band Ring Dips
40 Sit Ups
SWOD: 20# weighted ring dips, failed at 30#
ReplyDeleteMetcon: Completed 5 rounds except for 18 situps
Total of 120 GHD's
20 ring dips, rest with bands
Total of 100 double unders, rest singles
SWOD: PP 5x1 @ 175
ReplyDeleteMETCON: 28:04
Great crowd today, even though it was cold! everyone came in and work really hard....probably to stay warm.
ReplyDeleteSWOD: Weighted Ring Dip 1 RM 120# (fail at 130#)
Metcon: 21:49 w/ GHD Sit Ups. Actually strung together all 40 D/U's in last two rounds
SWOD:band/box dip
ReplyDeletegoal: full body dip
MetCon: 25:05
goal:under 24
SWOD: 85 lb ring dip
ReplyDeleteMetCon: 12:30 as rx'd w/ one round of GHD situps
SWOD: 85 lb ring dip
ReplyDeleteMetcon: 15:06 as rxed (40 ghd)
SWOD: can't do a full body weight ring dip so I worked on knee muscle ups and modified ring dips (toes on box, one knee on band)
ReplyDeleteMetcon: 16:48 (ring dips w/ toes on box)
Finally able to string 20+ double unders in a row!! :)
SWOD: 50# Ring Dip
ReplyDeleteMetCon: 21:17
RingDips
800 Single Unders
40x5 SitUps (One Rd GHD)
SWOD: 10# Ring Dip
ReplyDeleteMetcon: 18:28
1 set of ring dips the rest ring push ups
800 singles
SWOD: practiced ring dips with box, band
ReplyDeleteMetcon: 20:20 assisted ring dips
SWOD: 35lb 1 RM ring dip
ReplyDeleteMetcon: 18:34 doing real ring dips
SWOD: practiced rings dips. I was able to do about a half dip unassisted. :)
ReplyDeleteMetcon: 20:55 singles on the jump rope and box ring dips.
Getting ready for the three major lift totaling.
ReplyDeleteshoulder press:145lb
back squat: 255lb
deadlift: 315lb
SWOD: 25# ring dip
ReplyDeleteMETCON: 24:43 was able to get 11 double unders in a row without the bunny hop !!
swod box dips technique
ReplyDeletemetcon 160 jump ropes 10 box dips 40 crunches
30 minutes
Swod Toes; 30:00 4 Rds+2Ring Dips
ReplyDeleteSwod 90lbs
ReplyDeleteMecon 28:50 RX two rounds GHD
SWOD: 80lbs
ReplyDeleteMetcon: 22:13 Rx'd (2 rounds GHD). Always thought my ring dips were strong. Not so much.
SWOD: Weighted Ring Dips 1 rep Max -- practiced a variety of assisted ring dips
ReplyDeleteMetcon: 5 rounds for time
-40 Double Unders 120 single unders + 10 double under attempts
-10 Ring Dips - green band
-40 Sit Ups - abmat
21:55