Doug Scott is the strength coach for the Pingry School in New Jersey. His program is organized and well thought out. Periodically he introduces a new routine for short periods of time to stimulate his athletes, increase their interest and provide challenging tasks.
All photos courtesy of Hard Pressed-Chicago
Pendulum Hip Press
3 x 3 Workout
Doug explains, this is a workout I learned years ago from a coach at Princeton University, called the 3x3. This Routine involves 3 exercises performed in a high intensity fashion and repeated for 3 sets with little rest. If done correctly with a high level of focus and effort this workout is extremely demanding and productive. Give it a try.
Leg Press x 20
Dips x Max
Chins x Max
Leg Press x 15
Dips x Max
Chins x Max
Leg Press x 12
Dips x Max
Chins x Max
Pendulum Power Rack Adjustable Dip
Chins
This is an example, feel free to substitute exercises. Work hard and strive for improvement as it is a a great way to Get Strong.