Saturday, September 1

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1.  Dips
3 sets of:
3 Weighted Dips
3 Strict Dips
Max kipping Dips
Each set is one giant set, meaning you will perform all the weighted,
strict and kipping as one big set.  Here what it should look like;
Complete the weighted dips with a dumbbell between your legs.  After
your 3 weighted dips drop the weight without coming off the rings and
continue with the strict dips.  Then without coming off the rings do a
max set of kipping dips.  That is set one.

You choose the weight.  Rest as needed between sets.

2.  Pullups
3 sets of:
3 Weighted Pull ups
3 Strict Pull ups
Max kipping Pull ups
Same protocol as the dips.  

3.  Push Press
4 x 8, across

4.  BulletProof Shoulders, Demo Vid.
Side Plank Retractions, 1×20 each side
Mod. Push up Hold, 3×15 sec. each side
Scap Push ups, 1×15
T's, 4×5+5 second overload
W's, 4×5+5 second overload
Cuff Isolation, 1×15-30

Comments

  1. 6×2 OTM clean and jerk @ 65% – 145#
    Death by burpees: 15+13
    Then
    Dips
    3 sets of:
    3 weighted dips @ 20#
    3 strict dips
    3 max Kipping dips (4-3-4)
    Pull ups
    3 sets of:
    3 weighted PU @ 35#
    3 strict PU
    3 max Kipping PU (15-11-15)
    Push press 4×8 @ 95-105-105#
    Bulletproof shoulders

  2. Dips
    #1: 10# vest negatives
    No wt negatives
    Purple band max reps x2
    #2: 10# vest negatives
    No wt negatives
    Purple band max reps 5
    #3: 10# vest negatives
    No wt negatives
    Purple band max reps 3
    Pull ups
    12 # each round (2, 3, 5)
    Push press
    4 sets of 8 reps
    (65,75,75,85)
    Bullet proof shoulders. 2.5 #

  3. Katie Lowe says:

    Dips
    3 sets of:
    3 strict dips
    3 negatives
    purple band max reps – (6,4,5)
    Pullups
    3 sets of:
    3 weighted pullups at 12#
    3 strict pullups
    max kipping pullups – (5,5,6)
    Push Press
    4 sets of 8 reps
    (65# x 1 set, 75# x 3 sets)
    Bullet proof shoulders

  4. 3 sets of Dips:
    3 weighted w/35# DB
    3 strict
    max set kipping (6-6-5)
    3 sets of Pullups:
    3 weighted w/35# DB
    3 strict
    max set kipping (10-11-13)
    4×8 Push Press at 95#
    Bullet Proof Shoulders

  5. Last day of my river trip in the Grand Canyon…
    No extremely rigorous activities, but lots of rock hopping, side hikes, pulling boats, hauling gear and rowing.

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