Strength Day
Dips - 5 x 8
Pullovers - 5 x 8
Bicep Curls - 5 x 8-12
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
10 Russian Kettlebell Swings or Empty Bar Deadlifts
5 Single Leg Glute Bridges Each Leg
10 Toes to Bar or Sit Ups
1:00 of Jump Rope Ladder Drills
Specific Warm Up
Today’s substitution for Dips will be Push Ups, potentially with an extra slow descent. Whichever move you plan to do, make sure you get in some warm up reps. If you plan to add weight to your dips, gradually increase the load until you are at your working weight.
Workout of the Day
Dips - 5 x 8
Pullovers - 5 x 8
Bicep Curls - 5 x 8-12
Modifications
For the dips, any strict dip will do the job today. This could be on rings, on bars, on an assisted dip station, or using bands. If you are looking to make them extra challenging, feel free to add weight, but not at the expense of the form!
If you don’t have a dip station available or cannot do this many dips, sub in whatever push up variation allows you to complete the same rep scheme. Ways to make this more challenging would be to add a slow descent to some (or all) reps. Whether you are doing these on toes, knees, or hands on a raised platform… you know what I’m going to say. Go. All. The. Way. Down.
Optional Accessory Work
3 ROUNDS
:30 of Hamstring Walkouts
:30 Rest
:30 Side Plank - Right
:30 Side Plank - Left
:30 Rest
Cool Down
Chest Stretches - 1-2min per side
Triceps Wall Stretch - 1-2min per side
Comments