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Today is the last day of the Dip Challenge! Who's still in?
Front Squat 22.214.171.124.2x3 @ 30X0 tempo, rest 3-4 minutes between sets
Row 1K @ 100%, rest 6 minutes
Row 500m @ 100%, rest 4 minutes
Row 250m @ 100%
126.96.36.199.2 means do 2 reps, rack the bar for 10 seconds, then do 2 more reps, rack it for 10 seconds, and so on til you’ve done 5 “mini-sets” of 2 reps. That’s 1 set. You’ll do 3 of them. These will test you mentally even more than they do physically, so don’t allow yourself to stretch those 10 seconds out. Tempo is 3 seconds down, no pause, explode up, and breathe quickly as you go right into the next rep. Expect to be able to do about 20-25% less than your 5RM front squat for these. Increase the weight from set to set if able.