Monday – 011011 – Pull-up, Dip, Row

 

Looking strong, Krystal!

Warm-up:

(2x)

20 WB Shots
20 KBell Swings

Weighted Pull-up:

1-1-1-1-1

Weighted Dip:

1-1-1-1-1

5, 4, 3, 2, 1 Reps for time:

Strict weighted pull-up (75% of 1RM)
Strict weighted dip (75% of 1 RM)
1000 M Row

Post thoughts and times to “comments”.

I have no real preference for how weight is managed during pull-ups/dips. Some people can use dumbbells hooked at the ankle, others can strap actual bumper plates with the weight belts – it doesn’t matter. Just find your weight, find your implement, and move fast! That being said, with “strict” variations of these movements, and such low volume, I’d like to emphasize the importance of full range of motion. We want elbows fully locked out at the bottom of the pull-ups and chins well above and across the bar at the top. Likewise with the dips, shoulders need to be below the elbow at the bottom, and elbows need to be fully locked out at the top for reps to be considered legitimate.

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