Ring Dip Tips from Carl Paoli

• Start in a support with elbows locked out, hands turned out, long neck and hollow body position
• Initiate the dip by sending the shoulder forward
• Always keeping the elbow directly over the wrist and forearms vertical
• Reach the bottom of the dip with your shoulder below elbow (just like squatting with hip below knee)
• Press back up and finish in the same strong support you started.

Avoid a broken, legs separated in a deep knee bend behind your shoulders. Just like setting up a good hollow hang, performing dips while maintaining the right hollow position will ultimately lend itself to an easy muscle up transition.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes E3MOM (5 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Conditioning

“Kapi’olani”

Levels 3/4
25 Minutes E5MOM (5 rounds)
10 Snatches
10 Pull-ups
200 Yd Run

L4 – 115/95
L3 – 95/65

Levels 2
25 Minutes E5MOM (5 rounds)
10 Double Kettlebell Clean + Press
10 Pull-ups
200 Yd Run

Levels 0/1
4x AFAP
400 yd Run
10 Kettlebell Clean + Press
15 Ring Rows