Workout overview
| 1. Weighted chin-up 3RM |
| 2. Weighted dip 3RM |
| 3. Pistol squats (+10kg) |
| 4. Pull-ups |
| 5. Dips |
Equipment needed: pull-up bar, dip bars, weight belt
X
To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (each direction) |
| B. Elbow circles | 10 reps (each direction) |
| C. Shoulder circles | 10 reps (each direction) |
| D. Squat ext rotation | 5 reps (each side) |
| E. Push-ups | 8-10 reps |
| F. Rows | 8-10 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Push-ups | F. Rows |
|---|---|---|---|---|---|---|
| Reps | 10 reps (each direction) | 10 reps (each direction) | 10 reps (each direction) | 5 reps (each side) | 8-10 reps | 8-10 reps |
1. Weighted chin-up
Ramp up to your 3RM
2. Weighted dip
Ramp up to your 3RM
3. Pistol squats (+10kg)
Perform 1 set of max reps (each side)
4. Pull-ups
Perform 1 set of max reps
5. Dips
Perform 1 set of max reps
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| Straddle stretch | 1 min (each position) |
| Shoulder flexion stretch | 1 min |
| Shoulder extension stretch | 1 min |
| Exercise | Straddle stretch | Shoulder flexion stretch | Shoulder extension stretch |
|---|---|---|---|
| Duration | 1 min (each position) | 1 min | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
