Friday 12.2.2022

*Coach’s Notes: Optimal Dip Positions

Along with the Sumo Deadlifts today, we are working on Strict Dips WITH a pause in the bottom of each rep. Whether this be on the rings, parallel bars, or boxes using legs for an assist, the points of performance are the same:

• Shoulders NOT rolling forward. Imagine a dot on the front of each deltoid — this dot should point toward the wall in front of you, not the floor

• FULL flexion of the arm, meaning that the shoulder is below the elbow at the bottom

• FULL extension at the top of each rep, locking out the elbows (and turning out, if on the rings)

Use these sets as an opportunity to improve and strengthen PERFECT positions, not just “getting the reps in.”

“FITNESS” & “PERFORMANCE”

A. Hinge/Press
Four sets of:
Sumo Deadlift x 6 reps @21X1
Rest 60-90 seconds
Ring or Stationary Dips x 6-10 reps @ 21X1
Rest 60-90 seconds

B. Grind
Complete as many rounds and reps as possible in 15 minutes of:
18/15 Calories of Echo Bike or 21/18 Calorie Row
150-ft Sandbag Carry or Dual Kettlebell Front-Rack Carry
12/9 Strict Handstand Push-Ups or 12 Dumbbell Z-Presses

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total