Tuesday

Weightlifting/Skill development

7 sets for load:

5 strict weighted pull-ups

5 strict weighted ring dips

Build to a heavy 5-rep of each movement.

Complete the dips immediately after the pull-ups.

Lift once every 3:30.

Maintain FULL range of motion through each rep. Shoulder touches top of ring in the dip, Full extension on lockout. Chin over bar during pull up.