Workout overview
| 1. Weighted chin-up 3RM |
| 2. Weighted dip 3RM |
| 3. Pistol squats (+10kg) |
| 4. Pull-ups |
| 5. Dips |
Equipment needed: pull-up bar, dip bars, weight belt
X
This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (each direction) |
| B. Elbow circles | 10 reps (each direction) |
| C. Shoulder circles | 10 reps (each direction) |
| D. Squat ext rotation | 5 reps (each side) |
| E. Push-ups | 8-10 reps |
| F. Rows | 8-10 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Push-ups | F. Rows |
|---|---|---|---|---|---|---|
| Reps | 10 reps (each direction) | 10 reps (each direction) | 10 reps (each direction) | 5 reps (each side) | 8-10 reps | 8-10 reps |
1. Weighted chin-up
Ramp up to your 3RM
2. Weighted dip
Ramp up to your 3RM
3. Pistol squats (+10kg)
Perform 1 set of max reps (each side)
4. Pull-ups
Perform 1 set of max reps
5. Dips
Perform 1 set of max reps
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| Straddle stretch | 1 min (each position) |
| Shoulder flexion stretch | 1 min |
| Shoulder extension stretch | 1 min |
| Exercise | Straddle stretch | Shoulder flexion stretch | Shoulder extension stretch |
|---|---|---|---|
| Duration | 1 min (each position) | 1 min | 1 min |
CONGRATULATIONS!
WORKOUT COMPLETE
