use same weight as 6/12 for 5×3, or 75% of 1RM
Hold top of Pull Up – 10 seconds
Strict Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
After static hold, come down “shake it out” and knock out ME set. Rest as needed between sets. post total reps
This is how to get fired up for a Deadlift!