Wednesday 041017

Ring Dip Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support 


AMRAP 9: 
15 Deadlifts, 245#/165# 
15 Sit-Ups (feet anchored) 

GEAR: 2. 


Extra Work: Row

3:00 @ 6, 2:00 @ 7, 1:00 @ 8 

2:00 Rest 

6x600m @ 9 

2:00 Rest Between Sets