Wednesday, February 9, 2011

Dips, DU and Push Presses

Norcal WU
1 Pistol each leg from weight stack
post height of smallest stack
-or- 10 pistols each leg
Bench 3 x 5
3 rounds
  • 10 Ring Dip [ wmv
  • 20 Double Unders [wmv][mov]
  • 10 Push Press [ wmv] 70%
Time limit:  15 minutes
Scaling  5 singles for 1 DU
Test: upright recieving knees out position.
  1. Band high perpendicular to femur, foot flat on box; load forward, load to outside, PNF.
  2. Ball on externally rotated glute.


  1. CW: 14:20 band assisted dips (blue, then green,) 70# push presses, DU attempts. Thanks to Michael and Kirsten at Spartan Crossfit for the band idea. I got about 1/2 to 2/3 of the DU, but I was only able to string together 2 in a row a couple of times. I'll keep working at it. 70# seemed light; push presses were the easiest part. Maybe I haven't truly reached my 1RM for that yet.

    Congratulations to Peter on getting pistols! Way to go!

  2. awesome Pete! good looking pistols. Strung together 5+ DUs, but can't consistently find the rhythm. Just more practice. PPs did feel good at 55#.


How'dja do? Waddya think?