Wednesday Group Strength and Conditioning

Weighted pull-up 1-1-1-1-1-1-1 reps
Weighted dip 1-1-1-1-1-1-1 reps
Take 7 attempts at each lift. Not each attempt has to be a max lift (weight), but each effort should be a high to max effort. Take your time and do not rush. Rest enough to match or exceed the prior rep. Consider warming up to a first lift where you feel under control of the movement with good range of motion. then either add weight or keep the same weight with the goal of maintaining the quality of movement. Rest as needed, but not more than 2 min between attempts.
If you are still working on getting your first pull-up or dip, consider using the negative of the movements. You can still add weight to the negative.
IF you cannot control the bodyweight negative of a movement, then use bands to where you can start your first rep with a 10s descent. The goal in the first attempt is a lot of assistance with a lot of control. Your version of adding weight will be to reduce the amount of assistance. Your descent time will likely lower to a few seconds, but scale the amount of assistance to keep the descent under control. The goal as you progress is lowered assistance with a lot of control.
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