Tuesday 12.07.10

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:





15 comments:

  1. SWOD: worked on planch dips and forward rolls

    Metcon: 16:39

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  2. SWOD: planche holds, forward rolls
    Metcon:18:51 rx'd

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  3. 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).

    No metcon for me. I'm saving myself for a soccer double-header tonight! Go Compound!

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  4. SWOD: demo'd a bunch of Planche ring dips, push ups, and forward rolls.

    Metcon: 14:43

    HSPU Day #22 and soccer double header tonight!

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  5. Metcon: 16:39 200 singles + 15 jumping burpees

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  6. Planch Dips and Push Ups
    Metcon 16:21 (Tuck Jumps)

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  7. SWOD: Planche dips(hands on outside of rings)x15
    Handstand 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! ;)

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  8. SWOD: Planche dips (outside ring grip),forward rolls

    METCON: 19:52..double unders killed me, i could feel it in my shoulders from yesterday !!

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  9. 12 ring planche dips on rings with hand outside
    33:00 time with DU
    Yea try to beat that time!!!

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  10. Had to improvise again, since I couldn't make it in today.

    SWOD: 50 bar dips, hands to armpits, 1 min rest between sets.

    10,9,9,7,8,7.

    Metcon: 12:24 Rx'd.

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  11. HSPU Day 22....

    don'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

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  12. NO SWOD today as I am recovering from the flu.
    METCON: 50 DU-15 Burpee's x 5 sets = 21:34

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  13. Also Back squats missed Monday and last week.

    1x205
    2x5@185

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  14. SWOD: planche ring dip practice, forward rolls and handstand roll - that was fun.
    Metcon: 26:? as rx'd

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  15. Took a extra rest day today to rest my back; came in just to work on pull-ups and handstands.

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