Build to a heavy 5-rep of each movement.
Complete the dips immediately after the pull-ups.
Lift once every 3:30
7 sets for load:
5 strict weighted pull-ups
5 strict weighted ring dips
5 strict/banded pull-ups
5 strict/banded ring dips
9 ring rows
9 box dips
400-m DB farmers carry
:20 doorway pec stretch/side
20 banded pull-aparts
WHITE BOARD BRIEF
Target | Build to a heavy set of 5 pull-ups and 5 dips.
This week’s heavy day focuses on the pushing and pulling with the upper body after yesterday’s leg-heavy AMRAP.
The goal is to build to a heavy set of 5 reps of a weighted strict pull-up and dip across 7 sets.
Because there are a lot of sets and rest will be limited, make small jumps and work to preserve ROM rather than making large jumps in weight.
Transition into the dips immediately after completing the pull-ups.
After the workout, there’ll be a 400-m farmers carry that can be treated like heavy accessory work, a sprint workout, or both!