Wednesday 080519

Ring Dip Development

Level 1 – choose one:

(1a) 5 x Ring Support (Target: 0:20-0:30/Set)

(1b) 5x5 Ring Dip Negative (Target: 0:06-0:10/rep)

Level 2:

(2a) 5 Sets of Partner Assisted or Foot Assisted Ring Dip (Target: 5x5 with minimal assistance)

(2b) 5 Sets of Strict Ring Dips (Target: 6 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Ring Dips (Target: 6 controlled, technical reps per set)

(3b) Strict Weighted Ring Dip 6-6-6-6-6


15:00 @ 8:

15 Pushups (hard variation)

10 Kettlebell Windmills, left

10 Kettlebell Windmills, right


Extra Work: Isolation Circuit

(1) Dumbbell Hammer Curl 3x12

(2) Dumbbell Pullover 3x12

(3) Rear Delt Fly 3x12