Strength Day
Dips
5 x 5
General Warm Up
3-5min of easy cardio of choice, then:
3 ROUNDS
15 Pose Pulls on the Right Leg
15 Pose Pulls on the Left Leg
5 Burpees
Specific Warm Up
Another strength day! Warm up your dips (or dip substitutions) to a place where it’ll be extremely difficult, but technically sound, for sets of 5 reps.
Workout of the Day
Strength Day
5 x 5
Workout Notes
Another strength day! Dips are a tough movement in general and even tougher for some folks to make them difficult for 5 reps. You may need to add weight, you may need to use an assisted machine or a toe spot variation. Who knows! Play around with the options in the video. If none of them work for you, feel free to swap in any pressing movement that you like. That could be push ups, Barbell Bench Press, Dumbbell Bench Press, Floor Press, or Strict Press. As long as you’re pressing and it’s very difficult, but very clean, you’re good!
Optional Accessory Work
Finish off today’s strength day with a Long Slow Cardio sesh! In this program, we spend the majority of our time doing high intensity interval work. Even our strength training counts as high intensity intervals! Heart rate goes way up, then comes down, then up, then down, repeat for ___ amount of time. Occasionally, we should do the opposite and keep our heart rate up in a moderate, sustainable, steady place, for long time.
Depending on your time and equipment availability, try to spend ~20min with your heart rate up. This can be as simple as a 20min walk or as complicated as doing 5min of cardio on 4 different machines at your gym. Whatever you do, enjoy the moderate intensity and the good sweat!
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each side
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