Today:
Warm up: Same, same
Then:
Weighted dip clusters 1.1.1.1.1 x 3
rest 10-15 sec between reps and 2-3 min between sets
B. 5 min AMRAP:
5 strict pullups
10 box jumps (30/24)
C. 6 sets, every 2 minutes on a running clock
5 clapping or explosive pushups immediately in to 50M sprint
Tips:
For Part A, we continue with our clusters, but this time for dips, or weighted dips. These can be done on rings, or you can set up dumbbells on top of high boxes to imitate a dip station. The idea here is strength work so if you can do them weighted go for it. If not, go with strict unweighed. If you don’t yet have dips, you can work on negatives, either on a stable surface or on the rings, which are a bit harder because of the added instability. If working on negatives, 1 or 2 reps per set is fine, 5 negatives might be a bit much. You can also work on holding your ring support for 30 to 45 seconds. These are all good training options.
Part B is a short intense AMRAP, of strict pullups and box jumps. You may sub strict banded pullups or ring rows as needed.
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