Warm-up Drills
I. Run 400m
II. 3 Rounds of
5 x Hit and Catch (Power Snatch)
5 x Snatch Balance
5 x Power Snatch
:10 x Ring Support + 1 x Negative
III. Mobility
Impact/Focus: Weighted & Bodyweight Ring Dips
Athletes should select from the following options based on their current Ring Dip/Dip level of development.
*Warm up: 3 sets x 5 reps (un-weighted;strict)
I. Weighted Ring Dips: 5-5-3-3-1-1RM
II. Strict Ring Dips: 6 sets of 5-7 reps
III. Scaled Ring Dips Methods: 6 sets of 5-7 reps
Post loads to comments.
“Barring Party”
4 Rounds for time of
6 x Power Snatch (135/95lbs)
12 x Front Squat (135/95lbs)
18 x Ring Rows
Post scores to comments.
Modified ring dips.
19:15
Ring Dips: Option I (weighted) +78kg.
“Barring Party”: 13:20 Rx.
Whoops! That should be +38kg.
“Weighted Ring Dips”: 54#
“Barring Party” : 13:28 (75#)
Weighted Ring Dips: 25#
Barring Party: 19:14 (65#)
Dips: 6 sets of 5 strict on matador
Barring Party: 16:22 with 95# power cleans (vs snatches)