Erica 150820

Strict Ring Dip with Carl Paoli

Thursday (G_Strength_II):

PART I:  Strict Pull-ups (68D5)

Every 2 Minutes For 10 Minutes

3, 4, 3, 3, Max

Hold a peanut between feet;

Hips in modest Flexion the entire time;

Nose grazes pull-up bar; and,

Pull over bar so that chin could rest on top if necessary.

🎥Film final set for virtuosity🎥

PART II:  Bench Press (HBW1D2)

1 x 10 @ 60 = 70

1 x 8 @ 70 = 75

1 x 8 @ 75 = 80

1 x 8 @ 80 = 85

Bar should pause on chest, no bounce.  

Maintain clean width grip and elbows locked in.

PART III:  Ring Dip Hold
🎥Refer to video🎥

5 x 1 Ring dip negative + hold the bottom of dip.

Lower as slow as physically possibly (🎥1:35).

Never let the rings come out.

Aim for 10 second hold in bottom position.

Maintain hollow body throughout.

🎥Film third set for virtuosity🎥

PART IV:  Exercise
✏Write out and post to comments your next Ring Dip Hold exercise