Wednesday Group Strength and Conditioning

Front Squat 5X2 @88%

Back Squat 3X2 @78%

Chin ups & Dips 4 sets of

-Chin ups (palms facing toward you)

-Strict Rings Dips

0: 3-5 reps. Controlled Negatives, jump up control down.

1-3: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+: 5-10 reps. Normal speed up and down. If unbroken, add weight.

Scale ring dips as follows : Strict ring > strict station > kipping ring > Kipping station > negatives > leg assisted negatives > box dip (thumbs facing foward, not towards body)

Sharing is Caring!