Tag Archives: Dips

Bench Press and Rows then Death by Pullups and Dips

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3 rounds of

  • 12 x Bench Press @ 90% of Bodyweight
  • 6 x Single Arm Bent Rows @ 24-32kg

Then Death by Pullups… every 2 minutes until failure

  • Bike 400m
  • 4 x Strict Pullups
  • add 2 Pullups per round, break as needed to get all reps in the 2 minutes

Then Death by Dips… every 2 minutes until failure

  • Row 200m
  • 4 x Dips
  • add 2 Dips per round, break as needed to get all reps in the 2 minutes

Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.

Weighted Dips and Ring Rows then KB Swings, Overhead Press and Pullups

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5 rounds of

  • 8 x Weighted Dips @ 10kg
  • 8 x Ring Rows

Then 2 sets of

  • Max Dips
  • Max Ring Rows (feet closer to rings than before)

Then AMRAP in 15 minutes

  • 9 x Dual Kettlebell Swings @ 14kg per hand
  • 12 x Kettlebell Overhead Press @ 14kg per hand
  • 15 x Kipping Pullups

Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.

L-Sit Work then Muscle Ups in the Woods

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Trying to make this GOAT work a regular activity and see if that helps to improve.

Before going out (to warm up) repeat of L-Sits from last week…

3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then moved out to parcour to work on Bar Muscle Up progressions…

EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 24 minutes, 2-3 minute rest between exercises).

  • 3 x Explosive Pullups (as high as possible)
  • 5 x Kipping Pulls (the back part of the kip)
  • 3 x Pullup Bar Dips (start with a jumping muscleup to get above the bar)

Ring Muscle Up progressions… EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 16 minutes, 2-3 minute rest between exercises).

  • 15 second False Grip Hang
  • 3 x Chest to Ring Pullups

Results: L-Sits went better than last time so happy with that. Pullups were good enough, need a couple more times to see if I am progressing.