Strength
4 Sets
- 8 Bench Press
- 8 Dumbbell Rows per arm
Notes
Today’s strength is bench press and dumbbell rows. You will alternate between the two exercises for 4 working sets, taking about 1-minute rest between each.
For the bench press, warm up to a weight that feels like a 7/10 difficulty and use that same weight for all 4 sets. This means you should finish your first set and feel like you could have completed a couple more reps at that weight.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
10 Rounds for time
- 1 Legless rope climb
- 4 Push Ups
- 6 Dumbbell Snatches
15-minute time cap
Notes
Today’s conditioning is 10 rounds of rope climbs, push ups, and dumbbell snatches. Your score is the time it takes to complete 10 rounds or the number of rounds and reps completed under the 15-minute cap.
Stay safe on your rope climbs. If you do not feel comfortable with legless climbs, perform regular rope climbs. Here is a good video breaking down the technique and ways to practice that progression.
How do you know whether you will remain safe on the rope in the middle of a workout? Perform this test.
If you are not yet ready for rope climbs you may perform rope row climbs, ring rows, or strict pull ups.
The push ups should be done quickly and unbroken. Perform them with your hands on a box if needed.
The dumbbell snatches should be heavy. Choose a weight that challenges you for sets of 6.