WOD - 100107

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Complete four rounds:

40'

5 Hopping HeSPU

5 Germans

5 Swinging Dips

Finish with 2x10 Wrist Pushups

notes:

1) The Wallabys should be performed with an all out effort. In this instance the primary focus of the Wallabys is to elevate the heart rate over 170 BPM. As such, do not pause during the 40’ of Wallabys.

2) Move immediately from the Wallabys to the Hopping HeSPU.

3) Perform the Germans immediately after the Hopping HeSPU.

4) After the Germans go immediately to the Swinging Dips.

5) Rest 2-3 minutes between rounds.

6) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement.

Please execuse my lack of knowledge on the subject.

After watching the videos, to me, the primary differnce between the German and Swinging Dip movements is the German focuses on a posterior swing, whereas the Swinging Dip works on a larger range of motion swinging both to the front and rear.

Is this a fair assessment?

anothermartini said:

After watching the videos, to me, the primary differnce between the German and Swinging Dip movements is the German focuses on a posterior swing, whereas the Swinging Dip works on a larger range of motion swinging both to the front and rear

You are on the right track. The several key differences are:

1) At all times the Germans remain a horizontal pressing movement.

2) The Swinging Dips are a dynamic MPPr (Multi-plane Pressing) element.

3) Depending on your personal ROM, the degree of shoulder girdle stretch obtained during Swinging Dips is significantly greater than that of Germans.

4) The amount of swing which the German kipping action is capable of providing is much less than that of the Swinging Dips.

5) Unless you are doing Swinging Dips to handstand, Germans are more difficult.

6) Performed correctly, Germans are much more planche specific.

Yours in Fitness,

Coach Sommer

Thanks Coach!

To that end, since I'm junior at this, I should probably sub a progression of planche pushups for Germans

and a suitable MPPr progression as detailed in your book.

Thanks again.