Strength
1a) Sandbag Chest Hold
- x 1:00 x 3 sets
1b) Weighted Sit Ups
- x 15 x 3 sets
Strength Notes
Today’s strength consists of 2 exercises between which you will alternate for 3 working sets. Choose a sandbag that is very challenging, but with which you can stand up straight with good posture for the whole minute. For the weighted sit ups, hold a dumbbell behind your neck and anchor your feet. Choose a weight that is challenging, but doesn’t require you to take any breaks laying with your back on the ground during the set of 15.
Conditioning
At 0:00, for time:
- 60 Strict Press (65/95)
- Every time you break, perform 10 horizontal ring rows
At 8:00, for time:
- 60 Strict Pull Ups
- Every time you break, perform 10 ring dips
9:00 time cap each workout
Conditioning Notes
Today’s workout consists of two task priority intervals. Choose a weight on the strict press that you can do 15 unbroken with and not reach failure. The ring rows during the break should be challenging, but also not near failure. We recommend you break this up into big, but manageable sets and avoid going close to failure on any set.
You should be able to complete at least 10 reps of strict pull ups unbroken, and not be near failure. If that number brings you too close to failure, use a band for assistance. The ring dips should be challenging, but also not near failure. Some adjustments for ring dips include, lowering the number of reps, performing stationary dips, or regular push ups. We recommend you break this up into big, but manageable sets and avoid going close to failure on any set.