Friday 2022.12.02
Strength
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
5 Rounds for time:
- 12-15 Calories
- 5 Wall Walks
- 5 Muscle Ups
15-minute time cap
Notes
Today’s workout is 5 rounds of calories, wall walks, and muscle ups. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute cap.
The calories should take no longer than 1-minute. Adjust the target accordingly.
The wall walks should take no longer than 1-minute. Adjust the number of reps or stop short of inverted each rep.
The muscle ups should be done in 1-2 sets each round. Substitute 12 of any pull up variation if you do not yet have muscle ups.