Dip progression:
As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking diligently to the tempo.
Station 1: 10 min
Max reps strict dip
Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week
Station 2: 10 min
4 Sets
1) 6 Rounds of the following DB Row Complex:
• 2 Alternating Dumbbell Bent Over Row (R + L = 2)
• 1 Dumbbell Bent Over Row
directly into
2) 8 Bulgarian Ring Row
Station 3: 10 min
EMOM
1) 6-8 1 1:4 Barbell Curl
rest 15 sec
2) 12 Dumbbell Skull Crushers
Station 4: 10 min
5 rounds
40 Sec: 15 sec Supinated Pull up Iso+15-30 sec Supinated Passive Hang (if unable to do 1 pull up, passive hanging maximum seconds. time cap 40 sec)
12-Dumbbell Pull Over
Improve your timing every week