Aug 12, 2013

Tuesday 08.13.13

5 rounds for time:
10 Jumping ring dips
20 Goblet squats (53/35)


Post time to comments.


Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

UPDATE -- Post-WOD, do some light skill work on clean technique using a combination of med balls, PVC, and  empty barbells.  Focus on achieving that aggressive triple extension (ankles/knees/hips) on the second pull, fast elbows, and receiving the bar in a good rack position.  Just a suggestion...not saying we're going to do any cleans any time soon.  Spend some time on mobility/mashing centered on the hips and quads, calves if they're tight from all dem DUs.

Jumping ring dips...sound easy?  You won't feel cheated, especially after a few rounds of goblet squats. Adjust rings just under chest height, so you can hit the bottom of the dip position with your feet on the floor in a quarter squat. Impart a little momentum with a jump, and press out to full extension in a powerful lockout position (external rotation of the hands).

A goblet squat is essentially a front squat using a KB or DB in place of a barbell.  The challenge is that you can't "rack" it and get elbows high.  So, you really have to activate your core to maintain a upper good position. Use a KB and grab it by the horns or base, or use a DB and grab it by one end.  Go get it!

REMINDER -- Coaches' Clinic today (Tue) at 0600.  Get your WOD in before or after.  Bring your trainer's guides, for more info on what they're all about see Sunday's info post.


Training Videos.

8 comments:

Jimmy said...

It sounds deceptively easy, but I'm sure there's more to the jumping ring dips than meets the eye.

Can't wait for 3, 2, 1, GO!!

Jess said...

6:48 Rx

Ross said...

IMCF SD DET

Worked Bar muscle ups before WOD, was able to get 15 singles, did get one double so they are coming along.

WOD used a 55lb DB for the Goblet squats.

5 rounds for time:
10 Jumping ring dips
20 Goblet squats (53/35)
Time 5:01 wanted to keep it under a minute a round, I think I took one too many breaks in round 4.

Finished with some squat clean work as suggested, did some good work with broom stick, then worked 20# med ball for 3 sets of 10, empty bar for 3 sets of 5 and then 95 lb bar for 3 sets of 5 and a set of 10, finished off with OHS @95 lbs @3 sets of 10, and five singles on the Bar MU.

Jake78 said...

Good day for Iron, but a lazy day for METCON - at least for me.

Press
115x5
130x3
145x6

Wanted seven but it took me two shots to get to six. That puts me at 175 approximately for a 1RM which is still 10 pounds above my bodyweight. Not too shabby.

Tanked me pretty good, so I just did 3 super sets of 5xGHRs and 10xGHD.

Sincerely,
Jake

Andy said...

5:56, 53 KB. Tried to really work the extension/external rotation at the top of the dip. Slowed me down a bit, definitely more taxing. Had to break up the late rounds.

Good Clinic this AM, thanks to Mark and those that participated. Hopefully, drove home the gap between understanding the movements and conveying knowledge to others. Takes practice, that's what these sessions are for.

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Row 5km @ 20:48

WOD:
7:34
sub/scaled with standard bar dips and 55lb DB

Follow-thru:
Cleans

Leah said...

Back after it today after a couple of weeks out of the gym. 8:12 Rx.

Matt B. said...

Also back at it after work deadlines and vacations. Three rounds of standard warmup, then 3x5 clean and jerk. 95, 115, 135