Strength Day
Weighted Dips
7 x 3
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
7 x 3
Modifications for dips
Choose any dip variation or progression that is tough for you.
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.
Accessory Work - Pull Ups - Day 2
Spend 10min Working on your pull up strength! Lots of options to choose from:
If you have 5-10 Strict Pull Ups, Perform 3 - 5 Max Effort Sets, resting 2min between.
If you have 1-5 Strict Pull Ups, use the progressive model, detailed below.*
If you have a pull up bar, but do not yet have a strict pull up, use these 10min to work on chin over bar holds or eccentric chin ups.
If you do not have a pull up bar, use the following tempo for body weight rows on the rings OR Dumbbell Rows: 3-5 sets of 5-10 reps - for each rep, hold at the top for :03 and then take a full :03 to lower to starting position. Squeeze as hard as you can!
*Progressive Model: If you can one pull up, your first session would be 1 - 1 - 1. You’d continue doing that until you can do a set of 2. Then your sessions would be 2-1-1. As you get stronger, the progression would go to 2-2-1, 2-2-2, 3-2-2, 3-3-2, 3-3-3, and so on until you reach 5-5-5. Ideally this model would fit 3x into your weekly workouts.
Cool Down
Hold the following stretches for 1-2min each: