PRESS/DIP PROGRAM

Time for our first week on the road to improving our pressing strength. This will be a learning experience for all of us as we make adjustments as we go along. There were a couple of programs to consider and after taking into account the wide array of abilities and strengths of all of you we’ve come up with an 8+ week long program that if we all stick to it should bring about some great results just as the squat program did. Take a look below to see what you need to get accomplished during the first week either before or after your regular workouts. For presses keep the same weight for all 3 work sets. Not unlike the squat program, for each successive press day add 5 lbs to the work sets and 5 lbs to the back off set of 10 reps. If you cannot complete your work sets do not add weight for the next press session. We will play things by ear a bit and adjust accordingly if we find that folks are having some difficulty.

• Day 1:  Weighted Dip 1-1-1-1-1 (for those who have weighted dips)  OR  Dip Variations 8-8-8 (holds, negatives, assisted)
• Day 2:  Dips 8-8-8 (whichever you have whether weighted, assisted, negatives or holds)
• Day 3:  Press 3, 3, 3 x 80-85% of 1RM, 10 x 65-70% of 1RM

 

WORKOUT OF THE DAY

“Cindy”

20 min AMRAP

5 Pull-Ups
10 Push-Ups
15 Squats

We last did “Cindy” May 14, 2012.