WHITEBOARD BRIEF

– Strength: Today we are spending time building to a heavy single in the Push Jerk, shoot for a #5 PR. Then moving onto a max effort sert of Strict Pull-ups, followed by accumulating some Ring Dip volume, or just practicing the movement.

PUSH JERK

Build to a 1RM in 10 sets. Rest 2:00
– Sets of 3,3,2,2,1,1,1….
– Beginner: Focus on technique performing sets of 2-3.

STRICT PULL-UPS

1 x Max Reps
– L2: Band Assisted
– L1: Ring Rows

RING DIPS

Accumulate 20-30 reps.
– Intermediate: Learn movement
– Beginner: Accumulate 20-30 reps of Box Dips, and 10-20s Ring Support holds in between sets.