Thursday, June 14, 2012

A.  Ring Dips
Beginners: 30 sec support hold or neutral grip if support is too difficult. Use a spotter if necessary.  x 3 sets; rest 60 sec.
Intermediate: AMRAP ring dips or bar dips @ 51x1 in 7 min.  (for athletes with at least 1 ring dip but not more than 5 at the above tempo.
Advanced: AMRAP weighted ring dips @ 51x1 in 5 min. (pick a weight that enables you to do 3-4 reps unbroken in first set).

B. For those who did Beginner ring dips only:
10 sec eccentric ring dip x 2 reps x 4 sets; rest 60 sec.

C. On a 3 minute clock:
10 Toes to Bar
Run 400 meters
AMRAP Power Clean and jerk 95/135 lbs
rest 3 min.
4 sets
Your score is based on number of clean and jerks you do each set.

If you cannot run 400 meters in less than 2 min, run 200 meters.