Strength
Shoulder Press
- Build to a heavy set of 2
- Drop 15% and do 2 sets of 2 reps
Notes
Today’s strength is strict press. You will build to a challenging set of 2 reps with a :01 pause overhead each rep. After you find your heavy set of 2, take 15% off the bar and perform 2 more sets of 2.
Focus on keeping your belly tight and don’t let yourself arch your back as you press up.
Conditioning
For time:
- 60 Strict Pull Ups
*Every time you break, perform:
- 8 Alternating Single Arm Hang Clean and Jerks
- 30 Double Unders
12:00 time cap
Notes
Today’s conditioning is 60 strict pull ups for time. Every time you drop from the pull up bar, you must perform 8 single arm hang clean and jerks and 30 double unders before beginning another set of pull ups. Your score is the total time it takes to complete the 60 pull ups or the number of pull ups completed in the 12-minute time cap.
This is not a fast moving workout and you’ll want to avoid hitting failure on your pull ups. Come up with a strategy by figuring out the biggest sets you can sustain without reaching failure and how much rest you’ll need in between those sets.
If you cannot complete at least 10 unbroken strict pull ups, you can think about lowering the number of reps from 60 to 40. If you do not have strict pull ups yet, perform ring rows at a challenging body angle. Make sure you can pull the rings all the way to touch the chest each rep.
If you do not have a pull up bar, substitute push ups.
The single arm hang clean and jerks should be done with a moderate weight dumbbell or kettlebell. You will perform 4 reps on each arm.
The double unders should take no longer than :20. Adjust the number or perform single unders as a substitute.