Ring Dips (or Close DB Bench Press)
Tempo Ring Dips (32X1):
4 x 6-12 Strict, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps. Rest as needed between sets. Goal is to add total reps each week by increasing the sets across and/or the max set.
Tempo Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps
Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.
The tempo note (32X1) means control the eccentric (down) portion for a 3 count, pause at the bottom for a 2 count, contract concentrically (up) as fast as possible, then hold the top for a 1 count before beginning the next rep.
Post loads/work to comments.
Exposure 5 of 8
21-15-9 Reps for Time of:
Overhead Squats 95/65
The Overhead Squat weight should be light enough to cycle the reps into 3-4 sets. Substitute Hanging Leg or Knee Raises for Toes-to-Bars as appropriate.
Post time and Rx to comments.
REGISTER NOW FOR THE 2016 SUBWAY SERIES!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
News and Notes
- Registration for Murph Day 2016 opened Saturday. Sign up now!
- Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.
- Tom S. just got a really cool job as Global Chief Compliance officer at a company called ITG. Congrats, Tom! He’s making two hires and wants the CFSBK community to know about them. Check out the listings for Trade Surveillance Compliance Officer and Regulatory Audits and Inquiries Compliance Officer. You can reach Tom at Thomas.Shpetner [at] ITG [dot] com if you have questions or would like to send him a resume.
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