A1) Ring or Stationary Dip: 5 x 2 reps (Add weight if needed),
Rest 1 min
A2) Ring Pull Up: 5 x 2 reps (Add weight if needed, UB if
possible) Rest 2 min
B) Overhead Squat: 3 x 3 reps (technically perfect reps
here! Should try and increase weight from last week’s squats), Rest 2 min
C) 3 sets – 95% effort:
10 DL (115/155lb)
10 Burpee Box Jump OVER (20/24”)
+ Rest 7 min (full recovery)
*Post results to
comments.
A1) 25
ReplyDeleteA2) neg
B) 55
C) 1:05, :55, :57
A1) regular dips
ReplyDeleteA2) neg
B) 50#
C) 1:01, :55, :51
A1) Weighted Stationary Dips: 40-50-53-60-70#
ReplyDeleteA2) Weighted Strict Bar Pullups: 30-40-44-50-53# (PR)
B) 95-115-125# (failed on third rep at 125#; PR)
C) 0:49, 0:44, 0:42 (Rx)
A1) Weighted Stationary Dips: 40-50-53-60-70#
ReplyDeleteA2) Weighted Strict Bar Pullups: 30-35-35-35-40#
B) 135-145-155#
C) 0:46, 0:43, 0:41