Thursday Oct. 27/11

A. Bar Dips; work (increase wt. each set) up in sets of 5 until you can't do 5's then do sets of 3 until you max out for 3 reps. So you will end up with a 3 rep max for your dip- ideally you'll find this max wt. within 3-5 sets of 3.

B. 10-1 Ladder of:

Pullups- Kipping OK

KB Swings- up to 24kg

- 10 Pullups/10 KB Swings, 9PU/9KBS, 8PU/8KBS.......1PU/1KBS.

Can you do all rounds unbroken? That will be the attempt if possible- use feet for assisstance if needed.

C. 3x

Max L Hang (or if you can't hold for any longer than like 10 secs to a Knee Tuck, basically the same thing with your knees bent)

60s Skip singles - Practice

60s rest

Weighted Dips- without a belt you can put a DB in your knee pit, works pretty good.

L-Hang

The bent knee version: