Week 4 Training 3

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Warm up

2 Rounds

5 x Roll-over into V-sit
10 x Dynamic blackburns
10 x Active hinge
10 x Scapula pull ups

3 Rounds - with empty BB

10 x Goodmornings
5 x Jefferson curl
10 x Strict press

A) Deadlift

Build to a heavy 1 rep of Deadlift

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 1 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

B) Chest supported row

4 sets of 5 reps row

Rest 2 min between sets

Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) Kipping Ring dips

When you are doing a kipping ring dip you are supposed to use the drive from your hip and legs.
When you are doing the lock out in your arms you are pulling your legs up against your chest and trying to take advantage of the weightlessness to push you up more easily. Therefore don’t do a kick down against the floor.

2 rounds of:

6 x Fast knee raise + jumping dip
6 x Ring dip kipping swings
6 x Single leg kipping ring dips
3-6 x Banded Strict ring dip / Kipping ring dips

Rest as needed