Testing upper body push
A. Find your 1RM weighted dip. 30x1 tempo
-if you do not have a 1RM dip build to a tough 3 reps with the least amount of band assistance.
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Row or Airdyne ALL OUT - 15s. Rest 2:30 x 10.
Perform 3- 5 tough reps of one of the below during each set of rest.
the progression for this is as follows--choose a progression and go up if it is too easy.
assisted push-ups
push-ups
depth push-ups --off plates
parallette push-ups
clapping push-ups
bar dips
kipping ring dips.
strict ring dips
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