Welcome to the ROD Athlete Program!! Please please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to us via the comments or my email. : ) A): Strict Press 3x5 (only add on 0.5 - 2.5kg to last week) NOTES: this movement is tremendously important to building strength in your upper body and the whole shoulder girdle. We are on a linear progression and each week we at tying to add on a little bit of load to the bar (providing you are still making the three sets of five unbroken reps). Keep your midline mega tight throughout. Brace that stomach like someone is about to smack you in the guts! Squeeze your thighs and butt vey tight and get ready to lift that bar straight up. Pulling a big breath of air into your diaphragm helps to solidify your midline and help keep you on track. Finding strong with your head through at the end. Let's get strong! B): Ring Dips, 3 x max reps. NOTES: if using bands to assist keep to your normal "strength scaling" (this will of course be less help than you would use in an actual WOD, if it isn't we need to look at your scaling as it is most likely wrong). When we say "max reps" that means that the second you start a rep it's go-time until you cannot do another full-range-of-motion rep. (If you are banging out multiple reps limit yourself to 12 per set). Rest as needed. We repeat, rest as needed. Don't just jump back on the rings because we may be bored or impatient. Rest means rest. Potentially up to 4-5 mins to ensure maximum chances of success in each set. Strong ring dips lead to great things further down the line (think of the great gymnastics moves that everybody covets!)