Dec 102009
 

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Squat 3×5 (add 5 pounds)

10-9-8-7-6-5-4-3-2-1 reps of:
ring dips or ring push ups
ice cream makers

For the ice cream makers, lock off on a pull-up bar or rings, keep your body tight as you push away and toward your hips as you straighten your arms.  Return to a lock off postition.  Slower reps are harder and better.  Scale the movement by tucking your knees to your chest with one or both legs.  This is a good progression exercise to a front lever.

 Posted by at 9:08 pm

  4 Responses to “Strength Focus Friday”

  1. squat: added 10# to 195
    dips: rested 2 min between sets; prob. too much

  2. BS: stayed at 190 because I hadn’t done a workout in a 1.5 weeks. Felt tougher / will need to come in and check form.

  3. JP, the ice cream-dips are are to be completed quickly, but quality form is most important. Ice cream makers are actually harder if done slower. Strive to maintain a straight and hollow body and really PUSH the rings or bar towards your hips as you straighten your arms.

  4. is the dip/ice cream component for time?

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