Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Rind Dip Training
Complete one of the following training options for Ring Dips (or static dips; scaled).
I. 4 sets of 8-10 reps x Strict Ring Dips
II. 4 sets of 8-10 reps x Scaled/Modified Dips
III. 4 sets of 4 reps x Jump through Dip ROM + Negative
Post selections, sets, reps to comments.
“Slosh Pipe”
Against a 10:00 Running Clock
Row 600m
Then ascending AMRAP of
Box Jumps (24/20”) x 5,10,15,20…
GHD Sit-ups x 5,10,15,20…
Notes: Scaling should be 1:1 for Abmat Sit-ups. Get some, freaks.
Post scores to comments.
“Ring Dip Training”: 10-10-9-8
“Slosh Pipe”: 103 Reps
Ring Dips: I. 4×10 strict.
“Slosh Pipe”: 168 Rx.
Ring Dips: 32 (4×8 strict)
Slosh Pipe: 114 Rx
Box dips 5-4-3-2-1
Slosh 87
Ring Dips: 4-3-5-4 on matador
Slosh Pipe: 117 rx