ME Upper - weighted dips
warmup:
3x5 OHS 65#
2x2 front/back squats (95#,115#)
2x10 pullups
3x3 dips (BW, 30#, 40#)
workout:
7x3 weighted dips (50#,6x45#)
cooldown:
2xbarbell complex, 60#, 90s rest in between complexes
So I wanted to find something other than deadlifts or running today and I went back and found this gem. I remember when I did that workout last it really felt like I was tearing my pectorals apart and it took a long time for them to feel better, so I was a little more cautious this time. I was getting that sensation after the first dip set so I dropped to 45 for the remainder of the workout. I also made sure to take long (~3 min) rests in between sets, which is something I think we forget to do alot (at least when we're in groups). Also the complex at the end was pretty brutal. I probably should have pushed out another complex, but oh well.
9 comments:
ahhhh ... who needs rest? Nice work, I was looking forward to the dips too, but seeing as it hurts too much to walk, I'll have to wait till tomorrow.
Maybe a metcon on Thursday? Tabata sprints ...
of course I'm in for it. I've been waiting a long time for these... Were you inspired by the 10x100m sprints for crossfit today?
The weather actually, but I just saw the crossfit post. We seem to be in sync lately.
metcon metcon! i think that tabata sprints are a little hard to execute, but the 10xwhatever sprints sounds excellent.
btw, scott, if that's your idea of a gem i have a few diamonds i want to sell you...
I'm game for anything.
I may have to delay. I still can't tie my shoes.
that's fine. i just realized that the only clean workout clothes i have are pants, so i don't want to do sprints in those. maybe next monday or this friday. I'm leaving for marriage on tuesday though
Then we need to do something really good before Tuesday. It would be really great if you limped down the aisle!
Oh yeah, remind me to loan you my Tabata timer. Wouldn't want you regressing while you were on your honeymoon ;-)
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