[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]Dip progression:<\/p>\n
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.<\/p>\n
Station 1<\/a>: 10 min<\/span><\/p>\n Max reps strict dip<\/p>\n 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<\/p>\n 4 Sets<\/p>\n 1) 6 Rounds of the following DB Row Complex: EMOM<\/p>\n 1) 6-8 1 1:4 Barbell Curl 5 rounds<\/p>\n 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) Improve your timing every week[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"Dip progression:\r\n\r\nAs 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.\r\n\r\nStation 1<\/a>: 10 min<\/span>\r\n\r\nMax reps strict dip\r\n\r\nBeat 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\r\nStation 2<\/a>: 10 min<\/h4>\n
\n\u2022 2 Alternating Dumbbell Bent Over Row (R + L = 2)
\n\u2022 1 Dumbbell Bent Over Row
\ndirectly into
\n2) 8 Bulgarian Ring Row<\/p>\nStation 3<\/a>: 10 min<\/h4>\n
\nrest 15 sec
\n2) 12 Dumbbell Skull Crushers<\/p>\nStation 4<\/a>: 10 min<\/h4>\n
\n12-Dumbbell Pull Over<\/p>\nStation 2<\/a>: 10 min<\/h4>\r\n4 Sets\r\n\r\n1) 6 Rounds of the following DB Row Complex:\r\n\u2022 2 Alternating Dumbbell Bent Over Row (R + L = 2)\r\n\u2022 1 Dumbbell Bent Over Row\r\ndirectly into\r\n2) 8 Bulgarian Ring Row\r\n
Station 3<\/a>: 10 min<\/h4>\r\nEMOM\r\n\r\n1) 6-8 1 1:4 Barbell Curl\r\nrest 15 sec\r\n2) 12 Dumbbell Skull Crushers\r\n
Station 4<\/a>: 10 min<\/h4>\r\n5 rounds\r\n\r\n40 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)\r\n12-Dumbbell Pull Over\r\n\r\nImprove your timing every week","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2580"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2580"}],"version-history":[{"count":4,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2580\/revisions"}],"predecessor-version":[{"id":2769,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2580\/revisions\/2769"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}