Wednesday 100719

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2 – choose one:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


EMOM 20. alternating:

a) 8-10 Ring Rows

b) 10-15 V-Ups

c) 12 Single Arm Overhead Walking Lunges, left

d) 12 Single Arm Overhead Walking Lunges, right


Extra Work: Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2:

2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6