Skill:
5x5 - Ring Dips / Bar Dips / Box/Chair Dips
**See website for demo videos and modification options. Athletes will select the most challenging dip variation they can complete w/ good technique.
Strength:
Strict Press
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x2@85%ww
1x2+AMRAP@85%ww
@Home / No Barbell Option:
6x 3R + 3L - 1-Arm TEMPO Press w/ KB/DB/Other Object @challenging weight
6 sets of 3 reps R+L
May be performed seated or standing
Maintain a good rack position!
TEMPO: 50X1
5 = 5 sec lower from TOP of press
0 = no pause in the BOTTOM or start of press, go directly into next rep
X = explode and press as quickly as possible to the top of press
1 = 1 sec pause at the TOP of press before next rep
WOD:
15 min AMRAP:
5 Ring Dips / Bar Dips / Box/Chair Dips
10 Barbell Shoulder to Overhead @40-50% / 2-3 UB Rds (115/75)
50 FT Walking Lunge (25FT Down & Back) @bodyweight
@Home / No Barbell Option:
15 min AMRAP:
5 Ring Dips / Bar Dips / Box/Chair Dips
10 (5R/L) KB/DB Shoulder to Overhead (50-53/30-35) / 2-3 UB Rds
50 FT Walking Lunge (25FT Down & Back) @bodyweight