Nothing too exciting to report, but I’m sticking with my resolution to resume posting regularly so here goes. Did a little over the weekend — just some body weight movements: squats, pushups, etc — to get myself ready to jump back into training.
20100405
PCF WOD:
Find new 1RM on Low Bar BS
5-5-5 at 80% of that 1RM
then
Tabata sit ups and push ups
* My high bar BS needs more work than my low bar, so I did that instead. Haven’t done these in ages — previous 1RM was 205 and I tied that today. Not too happy with it, but what do I expect for not having worked on it in months. High bar always frustrates me because I know I can put up so much more doing low bar (I think my 3RM on that is 205 and my 1RM is 235-240) but in the interest of working on things I need to improve, I sucked it up. Did the sets of 5 at 165 (80% of 205). Those felt pretty easy.
Skipped the tabata and instead had B help me on my kipping ring dips. I can get through a WOD with 50 or more ring dips, but they are S-L-O-W. Figure I need to learn to kip efficiently before Regionals, so I’ll take some time to work on that. Managed to string some kips together doing the frog thing, so I think I’ll stick with that in my warmups going forward.
2 Comments
I love giving unsolicited advice, and ring dips are quite possibly the strongest movement I’ve got.
Instead of working on kipping from here on out to regionals, I think you’d be better off with a strength progression and then – a week or two out from the big game – getting your kip together. I’d say..
100408 5-5-5-5-5 weighted ring dips
100413 3-3-3-3-3 wrd
100418 3-3-3-3-3 wrd
100424 3-3-3 wrd, then a little kipping work
100430 21-15-9 kipping ring dips and, let’s say.. burpees or other fun exercise.
100510 hope that ring dips come up at Regionals so you can destroy them.
Just go as heavy as you can. Though, the most important part of this plan, IMO, is to STAY OFF THE RINGS between those workouts.
Let me know if you give it a shot. Either way, good luck!
Chad – thanks. I’m gonna give weighted ring dips a try. I’ll let you know how it goes.