WHITEBOARD – 9 January 2012
Workload:
3/4, 6/8, 9/12, 12/16, 9/12, 6/8, 3/4 of:
Dips (Bar or Ring)
Alternating Dumbbell Step-ups (40lb Dumbbells-Each arm)Then:
4 Minute AMRAP:
5 Push-ups
10 Air Squats
Notes: Perform a variety of dips that you can perform unbroken sets up to the highest volume set (12/16). Take a look at the following video from Kelly & Carlo at MWOD. The video discusses receiving in the dip position of the muscle-up, however take the idea of positioning, and work on good proper bottom position in the dip. Now, I will often see people unable to get into a good position in the dip because of poor mobility or because they initiate the movement by bending their elbows immediately. Take notive of how your look at the bottom and how it feels. The second part of the video discusses the idea of setting up for the movement properlly to keep in good position through the entire thing. Post up if you feel like you are limited, or if taking a moment to think about the movement actually helped your positioning.
Part 1:
Part 2:
Beyul Training 
Dips: plyo box
Step-Ups: w/35# plates
9 +1/0
“3/4, 6/8” … one is dips, and the other is ??? ty
ring dips on toes, untimed.
AMRAP: 7rds + 0
the other is dumbbell step-ups
did pull ups instead of step ups
did 4 min max push ups instead of push ups and squats, 71
unbroken ring dips
AMRAP – 7rds + 5 PU
Hatch Week 10 Day 1
Back Squats:
1*5 190
1*5 205
1*5 220.5
1*5 236
Front Squats:
1*5 162
1*5 175.5
1*5 190
1*5 190
Coming down the home stretch…
wod a. ring dips. didn’t expect dumb bell step ups to be that hard.
wod b. 9 rds. + 5 push ups. arms were shot from the ring dips.
pumped for oly class this saturday. 9:30am or 10am?
Program Q&A from 9:30 to 10:00 if you want in. Oly from 10:00-12;00
Beyultraining.com
count me in for the oly class.