Weighted Dips
5 x 5
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
5 Push Ups
50 Jumping Jacks
Specific Warm Up
Make sure that no matter what variation you choose today, you prepare your shoulders. Pressing in different directions requires different ranges of motion. Be sure to spend some time in your deepest ranges!
Workout of the Day
Strength Day
Weighted Dips
5 x 5
Workout Notes
As with any strength day, The goal is to put everything you’ve got into each set and take good long rests in between your sets. The dip is a very challenging move for just about everyone, so read on for some options!
Choose any dip variation or progression that is tough for you. If you don’t have a place to do dips, choose the toughest push up variation that you can and do 5 - 7 tough sets of LESS than 10 reps. In order to make the low rep sets more challenging, you may need to add a slow descent, a hand release, a deficit, or some weight. Whatever you go for today, make sure it is a pushing motion that is very challenging for low rep sets!
If there are no push up or dip variations that you can go for today, sub in 3-5 sets of 5-10 Single Arm Strict Presses. If your weights are light enough that 5-10 reps aren’t difficult, add in a slow descent to some or all of your reps. If you do choose to go for the Strict Presses today, just be aware that the Day 4 workout has lots of shoulder to overhead. Don’t do these on back to back days! Give those vertical pressers a chance to rest!
Optional Accessory Work
Pull Up Strength! Find the most appropriate place for yourself in the Pull Up Strength Program and get after it!
Cool Down
Hold the following stretches for 1-2min each:
Comments