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Dips – 19th November 2012

Sean Lerwill performing dips

To avoid the tube journey into central London, as I had a lot of work to do today, I decide a Royal Marin Commando style outdoor training session was in order. I originally planned to do dips and pull-ups, but a little tweak/left over DOMS from Friday’s Lats/Pull-ups session, in my upper back made me change to a dips only session. Never be afraid to adapt and overcome. In this case, I’d rather rehab, roll, massage and stretch a little tweak and train it later in the week, than train on it and give myself a full blown injury.

The session:

Warmup of shoulder,arms,chest and back mobility.

Dips wearing a backpack with 10kg in it

12 dips
1 min rest
11 dips
1 mins rest
10 dips
1 min rest
9 dips
45 secs rest
8 dips
45 secs rest
7 dips
30 secs rest
6 dips
30 secs rest
5 dips
30 secs rest
4 dips
1 mins rest
3 dips, hold, 2 dips, hold, 1 dip
1 mins rest
1 dip, hold, 2 dips, hold, 3 dips
1 min rest
4 dips
30 sec rest
5 dips
30 sec rest
6 dips
7 dips
45 secs rest
8 dips
45 secs rest
9 dips
1 min rest
10 dips
1 min rest
11 dips
1 min rest
12 dips

Stretch

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC