- Weighted Ring Dips (5-5-5-3-3)
Remember this one? There's nothing subtle about it: You just deadlift 11,250 pounds for time.
It doesn't really matter how you hit the magic number. You can do 50 reps at 225, or 100 reps at 112.5 pounds. Me? I chose to do what I did back in March: 61 reps at 185.
And just like last time, I sped through the first 30 reps, and then hit a wall. By the time I got to my last 5 reps, I had to eke 'em out as singles. The difference? I eked 'em out a lot faster this go 'round.
Result: 4:28 as RXed -- almost two minutes faster than last time! The PR, however, came with a price: Two days later, I'm still sore as hell.