Thursday 01.17.13

“Elizabeth” 
21-15-9 of:
Clean (135/95)
Ring dips

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Coach's Notes. 
In preparation for the open, a quick refresher on major movement standards:
  • Clean -- Each rep starts from the ground; bar must be racked with full hip & knee extension and control of the bar at the top.
  • Ring Dips -- full extension at the top; shoulder is below elbow, bicep touches rings at the bottom.
Valuable insights in the Dip video below. Most stable position at the top is external rotation of the hands to the "11 and 1" position...evaluate against your normal form. Also note KStarr's scaling advice -- don't default to bar dips, get on the rings and use bands for assistance if needed.

Training Videos.