A Dynamic Max Effort

Tuesday’s strength programming is a body weight, max effort in ring dips.  Each attempt at maximum reps should be treated like a set in any other strength workout, with at least a couple minutes of rest before each try.  Dips are a great supplemental exercise that can help in developing better push-ups, hand stand push-ups, and presses.  Not to mention that proficiency in ring dips is necessary in order to perform a lot of the other more complex, fun movements on the rings, like muscle-ups.  If you want to take a stab at some of the more technical stuff, you better get in, and get your dips down first.

September 28th, 2010

Strength: 3 x Max Rep Ring Dips

WOD:
500m Row
5 Rounds:
10 Box Jumps (24″/20″)
5 Thrusters (135#/95#)
500m Row

11 thoughts on “A Dynamic Max Effort”

  1. Thanks to the morning classes… nice work. Keep pushing! Also: scale appropriately. These are intended to be HEAVY thrusters.

    I felt like these thrusters were going to crush me. This is how they are supposed to feel. Your form must be spot-on today, and the better your form is the closer you will be to pushing maximal weight in the thrusters. Big credit to Julie Diberardino for “best form of the morning”, which let her put up more weight than she thought possible for the WOD.

    Myself? 50kg thrusters, 24″ box. 12:57.

  2. WOD: 8:56 as RX (with a row at the start and end…. and I didnt know how to interpret this really was it 500m to start and then 500m each round because if thats the case then FAIL on my part and I will hafta do it again)

    Strength : 10 with 20lb vest 8 with 20 lb vest then 8 just BW

  3. Well I took JT’s advice and went heavy on the Thrusters!

    WOD: 15:20 with 50kg and 24″ box. It took longer than I would have liked, but sitting at my desk my legs already feel sore. Woo Hoo!

    No big improvement in my ring dip max from our last installment on 8/2/10.

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