21-15-9 of:
Clean (135/95)
Ring dips
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Coach's Notes.
In preparation for the open, a quick refresher on major movement standards:
Training Videos.
Post time to comments.
Coach's Notes.
In preparation for the open, a quick refresher on major movement standards:
- Clean -- Each rep starts from the ground; bar must be racked with full hip & knee extension and control of the bar at the top.
- Ring Dips -- full extension at the top; shoulder is below elbow, bicep touches rings at the bottom.
Training Videos.
- "Dip Mechanics" - with KStarr. See above...
- "2012 CF Games Final: Elizabeth" - Froning finished in 2:33...gives you something to shoot for!
14 comments:
IMCF Hohenfels:
Warm-up:
Deadlift
5-5-5-5-5 @ 255 (~70% 1RM)
Then:
Elizabeth @ 8:01
I did sub bar dips ILO of ring dips b/c there are no rings here.
Cool-down
100x CTD push-ups
Not done for time. Slow, deliberate pace to focus on form with FRM and proper mechanics. Did not do CFSPU becuase they tend to tear up my shoulders.
Elizabeth: 3:14.
I've made and am in the process of making atlas stones for the bubble. I'll be moving one of them into the gym this afternoon.
8:57 with 5 or 6 of the ring dips band assist. Had not tried the 'kipping' ring dip before but it sure does help, although it feels like cheating.
6:32
Subbed down to 95lbs and did power cleans instead of full cleans as the workout implies.
Nice and tough, glad I scaled it down in weight, I'd probably still be in there!
Sincerely,
Jake
IMCF SD Det
Elizabeth- 5:25 used kipping Ring-dips..
6:54 today with 55# and bench dips in lieu of ring dips- probably could have done 65# but I was able to maintain form at this weight. Thanks to the ladies who let me join them today to do this as a group!
9:59 @ 115# and purple-banded ring dips. Did the first 11 dips unassisted.
Did some more cleans afterwards, focusing on form, to make up for "less than perfect" form during the WOD.
6:15 Rx, PR by :28 since July. Could have used a set of eyes to ensure I was getting 100% ROM on dips.
Long way to go before I hit 3:14! Nice job, Jacob. Looking forward to atlas stone bowling.
Today made up for the yesterdays swim. 9:01 as RXd. Did all ring dips unassisted but had to take small bites. Tried to kip and it helped. Just another skill I need to work on.
4:32 at 95 lbs scaled down from the 135 rx. Charles
Closed down the bubble tonight but couldn't let the sunset without giving Elizabeth hell! 6:37 at 135#, had to scale the last 2 rounds of the ring dips with the purple band...to many push ups this week I guess? Looking forward to the team WOD in the am
Elizabeth @ 7:32 or so w/55#, then ring dip negatives so I can build up. Thanks to Charles for helping me with my form for the cleans and gonna try 65 or 75# next time...
Amazing times.....good stuff. Me: 9:13 scaled to 115.
5:58 Rx'ed on weight but like Charlie, ran out of juice on the ring dips rounds of 15 and 9, used the purple band. Always a smoker and one I'm striving to improve on.
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