Strength
In 15 minutes work up to Heavy OHS...
Then:
5 x 3 reps @ 80% of heavy set above.
Rest 2-3 min b/w sets
Next:
With 40% of your bodyweight...
10-20-10-20
OHS
Ring Dips
*Scale = 35% of bw or 30% of bw. Bar dips or bench dips.
In 15 minutes work up to Heavy OHS...
Then:
5 x 3 reps @ 80% of heavy set above.
Rest 2-3 min b/w sets
Next:
With 40% of your bodyweight...
10-20-10-20
OHS
Ring Dips
*Scale = 35% of bw or 30% of bw. Bar dips or bench dips.