Workout overview
| 1A. Chin-up negatives |
| 1B. Dip negatives |
| 2A. Rows |
| 2B. Push-ups |
| 3A. Squats |
| 3B. Wall sit |
Equipment needed: pull-up bar, dip bars
x
The difficulty and volume are reduced this week to help alleviate fatigue and maximize performance on the progress tests. You should use the same load/progression as week five and stop each set further from failure.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat ext rotation | 5 ea side |
| E. Wrist push-ups | 10 ea side |
1. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 1A. Chin-up negatives | 2 reps |
| 1B. Dip negatives | 2 reps |
| Exercise | 1A. Chin-up negatives | 1B. Dip negatives |
|---|---|---|
| Reps | 2 reps | 2 reps |
2. Perform this superset for 2 sets with 2 min rest
| Exercise | Reps |
|---|---|
| 2A. Rows | 10 reps |
| 2B. Push-ups | 12 reps |
| Exercise | 2A. Rows | 2B. Push-ups |
|---|---|---|
| Reps | 10 reps | 12 reps |
3. Perform this superset for 2 sets with 2 min rest
| Exercise | Duration |
|---|---|
| 3A. Squats | 14 secs |
| 3B. Wall sit | 45 secs |
| Exercise | 3A. Squats | 3B. Wall sit |
|---|---|---|
| Duration | 14 secs | 45 secs |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
