Programming[tabl class=”table-condensed” caption=”” width=”100%”]
Workout A, Workout B, Workout C
Volume Day, Assistance Day, Intensity Day
3×4-7 weighted strict ring dips. Each cycle go up on either reps or weight., 3×5 weighted strict static dips. Each cycle go up in 2.5 lb or 5 lbincrements till you get to level 5 for Ring Dips., As many kipping ring dips as possible in 2 minutes. Add 15 seconds/cycle until you are at 4 minutes. If you are still in this level at 4 minutes then try to beat reps each cycle.
2xME kipping ring dips with at least 3 minutes rest., Kipping ring dip technique practice.,[/tabl]
5 strict ring dips.
How to progress
Move to level 5 Ring Dip when you can do 8-10 strict ring dips and 15-20 kipping ring dips.
The objective of this level is to develop the kipping ring dip capacity and strength in the 5RM range.