Andre demonstrating a planche ring dip
Challenge:
HSPU Day #22
SWOD: Planche Dips x 20 + Rorward Rolls x 10
Metcon: 5 rounds for time:
-15 Burpees- ea. rep ends with jumping 1 foot above your max. standing reach.
-50 Double Unders
For the SWOD, this is another progression from the push ups we did a few weeks back. These can be done on rings, dip bars, in between boxes, static holds, partner assisted. Pick a difficult variation for you and work on it.
Post Metcon time and other reps to comments. cc
Some Planche variations and Forward Roll demos:
Some Planche variations and Forward Roll demos:
SWOD: worked on planch dips and forward rolls
ReplyDeleteMetcon: 16:39
SWOD: planche holds, forward rolls
ReplyDeleteMetcon:18:51 rx'd
I switched things up a bit because I can't work out tomorrow. I did tomorrow's SWOD (shoulder press 195x1, 160 x 2x5) with some weighted pull ups for fun, and I did today's SWOD (20 planche ring dips).
ReplyDeleteNo metcon for me. I'm saving myself for a soccer double-header tonight! Go Compound!
SWOD: demo'd a bunch of Planche ring dips, push ups, and forward rolls.
ReplyDeleteMetcon: 14:43
HSPU Day #22 and soccer double header tonight!
Metcon: 16:39 200 singles + 15 jumping burpees
ReplyDeletePlanch Dips and Push Ups
ReplyDeleteMetcon 16:21 (Tuck Jumps)
SWOD: Planche dips(hands on outside of rings)x15
ReplyDeleteHandstand forward rolls x5
Metcon: 15:42 rx'd
HSPU's 22 + a few one arm handstand holds to show Greg how it's done, ha! ;)
SWOD: Planche dips (outside ring grip),forward rolls
ReplyDeleteMETCON: 19:52..double unders killed me, i could feel it in my shoulders from yesterday !!
12 ring planche dips on rings with hand outside
ReplyDelete33:00 time with DU
Yea try to beat that time!!!
Had to improvise again, since I couldn't make it in today.
ReplyDeleteSWOD: 50 bar dips, hands to armpits, 1 min rest between sets.
10,9,9,7,8,7.
Metcon: 12:24 Rx'd.
HSPU Day 22....
ReplyDeletedon't know how I'm gonna start doing these at work to spread them out throughout the day. Dress pants and heels...gonna seem pretty weird LOL
NO SWOD today as I am recovering from the flu.
ReplyDeleteMETCON: 50 DU-15 Burpee's x 5 sets = 21:34
Also Back squats missed Monday and last week.
ReplyDelete1x205
2x5@185
SWOD: planche ring dip practice, forward rolls and handstand roll - that was fun.
ReplyDeleteMetcon: 26:? as rx'd
Took a extra rest day today to rest my back; came in just to work on pull-ups and handstands.
ReplyDelete