Squatssss…

 

STRENGTH:

2 Rep WIDE Stance Box Squat

* Set your box slightly below parallel and set your stance as wide as you can, but still be able to set your knees in the correct position

* Go down slowly, pause for a second on the box (don’t relax!), then explode up!

* 20 minutes to work up

 

WORKOUT:

30 Strict Ring or Bar Dips (Bench)

21 Sumo Deadlift High Pulls (93/135#)

20 Strict Ring or Bar Dips (Bench)

15 Sumo Deadlift High Pulls (93/135#)

10 Strict Ring or Bar Dips (Bench)

9 Sumo Deadlift High Pulls (93/115#)

(12 minute cutoff)

 

Scale Dips accordingly!

 

Your first set of Dips should take between 2:00-3:00…

Your second set of Dips should take between 1:00-2:00…

Your last set of Dips should take between 1:00-1:30…

 

Some options for rep scaling:

#1 – 25/15/5

#2 – 20/10/5

#3 – 15/10/5

#4 – 9/6/3

 

If you scale down to Bench Dips try to do Rx’d reps throughout…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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