Butterfly Sit-Up/Dumbbell Snatch/Dumbbell Overhead Squat/Toes-to-Bar
50 Butterfly Sit-Ups
50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps
50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps
Butterfly Sit-Up: Deconditioned athletes may reduce reps, and/or may also reduce range of motion by placing a touch-target behind their back (such as a dumbbell.)
Dumbbell Snatch: Weight should be heavy enough that athlete needs to make a deliberate use of the hips and legs, rather than just pulling with the back and arm, but athlete should be able to work at a smooth, relatively uninterrupted pace. Recommended RX 70#/50#.
Dumbbell Overhead Squat: Ideally, athlete is able to use the same weight which they used for the DB snatch. If not, they should use a DB or KB which allows them to work at a smooth, relatively uninterrupted pace with excellent mechanics. For athletes who cannot perform DBOHS to depth, have them squat to a box or bench rather than changing the movement – that way they can work on single arm OH stabilty.
Toes-to-Bar: Athlete should be able to work at a minimum rate of 15 reps/minute. Scale repetitions accordingly. Scale movement to straight hanging leg raise as high as possible, OR a toes-to-kettlebell variation appropriate to the athlete’s level of proficiency.
Ring Dip Development
12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support
Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure.
1) 31X1 = three seconds down, one second pause, accelerate up, one second pause, turning rings out and exaggerating lockout.
2) Athletes still pause at bottom and lockout, but the eccentric, while controlled, is not on a distinct three second tempo.
3) Athlete should aim for the slowest negative possible, and emphasize control all the way to the very bottom of the range. Make sure athletes focus on quality and duration of reps over quantity of reps.
4) In ring support, athletes should actively push down and turn rings out. In dip support, athletes should maintain tension, not “rest” or “hang” in the bottom of the dip.