Programming
[tabl class=”table-condensed” caption=”” width=”100%”]Workout A, Workout B, Workout C
Volume Day, Assistance Day, Intensity Day
Parallette dips drop sets with 3 minutes rest in between. Pick a progression where you can do 12-15 reps to failure. Rest 10-15 seconds and do another max set. Rest 10-15 seconds and do your last max set. You are shooting for the following rep ranges: 12-15. 9-12. 5-8. In the following cycle you will either move up on reps or start a more difficult progression, 3 sets of 5-8 close grip push-ups. If you go over 8 reps move to a more difficult progression, 5×5 of self-assisted triceps dip. See below for progression.
2 sets of 8-12 of self-assisted triceps dip. See below for progression. Tempo 3×11., 3-6 sets 5-20 second static dip hold. If you are under 10 seconds – do 6 sets. If you are in the 10-15 seconds range – do 5 sets. If you are in the 15-25 seconds range – do 3 sets. Rest at least 1 minute between attempts,
3 sets of 12-15 standard push-ups at most difficult progression Tempo 31×1., ,
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Current ability
10 parallette dips with your legs on the bench.
How to progress
Move to level 3 Ring Dip when you can do 4-5 static strict dips with arms breaking below parallel.
Lesson-specific notes
This is an accumulation of volume phase. Every cycle the goal is to do more dips than the last. You will be sore.
How to progress with self-assisted static dip progression.
The self-assisted dip should be performed on a static dip mount. If your gym does not have one, you can put two GHD’s close together and use the handles.
- Slow (3-4 seconds) and assistance on the way up and down. Gradually use your legs less to make it more difficult.
- Slow (3-4 seconds) and no assistance on the way down. Assistance on the way up.
- Slow (3-4 seconds) and no assistance on the way down with 1-3 second pause at the bottom before using your legs to help you get back up.
- Normal pace down (1-2 seconds) and back up with no assistance.
- Bodyweight dip + weight. Only start adding weight once you can do 5 strict bodyweight dips. Move up in 2.5lb or 5 lb increments.
Suggested scale during WOD’s
Elevated parallette dips or static dips.
Movement videos for this level
Slow (3-4 seconds) and no assistance on the way down. Assistance on the way up.