Thursday, June 8th

4 sets for quality: Negative Dips – 5 reps w/ 3 second negative, 1 second pause DB Bench Press – 10-12 reps Rest 2 minutes

Strength: we’re going to be working on our dips today, preferably rings. 3 second negative and 1 second pause to work on control and stability. These can be done with a band, but try and reduce the assistance you would normally use for a workout. If too difficult, can be performed on matador or benches. DB bench press – keep shoulder blades down just like barbell, but keep control of the dbs, lowering into our arm pits and driving our back down into the bench on the way up.

For Time: 12 min cap 15 Ring Dips | Assisted Ring Dips | Bench Dips 30 DB Push Press 40/25 | 30/15 | 20/10 45 Push Ups | Knee Push Ups | Box Push Ups 30 DB Push Press 15 Ring Dips

Workout – quicker burner that will utilize all of our pressing strength. Weight should be lighter today on the DBs so keep the sets big!