Strength
1a) Strict Press @ 20X1
- x 1-2 x 4 sets
1b) Single Arm Dumbbell Row
- x 12/arm x 4 sets
Strength Notes
Today’s strength consists of strict press and single arm dumbbell rows. You will alternate between the two exercises for 4 working sets.
You will build in weight across the 4 sets of strict press. After a few warm up sets, allow the tempo and rep range to dictate how high you build. Always aim to complete 2 reps and as long as you can maintain the tempo, add weight for the next set. If you fall off the tempo after the first rep, you have found your heavy set for the day.
The dumbbell rows should be completed with a heavy dumbbell every set.
Conditioning
25-20-15-10-5 reps of:
- Kettlebell Swings (53/35)
- Double Unders
- Pull Ups
- Double Unders
16:00 time cap
Conditioning Notes
Today’s workout is a task priority with a 16:00 time cap.
The kettlebell swings should be light and unbroken every set.
The double unders should take no longer than :20 at any point.
The pull ups should be done in no more than 3 sets. You may adjust the number down or perform jumping pull ups or ring rows instead.