August 18, 2012

What a way to end the week!

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.  Pull ups
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
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