Monday 5-1-17

Coach's thoughts on today:
Weighted dips are ALPHA AS F...
I don't mind if these dips are rings or P.Bars,  let's just work on good ROM and stable shoulders. I generally do these facing away from the squat rack when doing PBar because it allows me to lean forward loading more into the chest. If you haven't done them that way give it a try. Or, if you always do them that way experiment with a more vertical torso so yo can push more into the triceps. Learn how to feel what the body is telling you and what little adjustments to make and when to make them.
Bench dips for those building up dip strength.
While doing this run here is what I'd like people to focus on: Breathe. Don't let the run stress you try to control your breathing.


  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


  • A.: Bench Dip (5x8)

  • A: Dip (5x8)

weight these if possible

  • B.: 5 sets Max Push-ups


  • Easy mile:  just to push some blood and breathe.