Strength
5 Sets
- 3 Bench Press @ 11X1
- 6 Dumbbell Rows / arm
Notes
Today’s strength is bench press and dumbbell rows. You will alternate between the two exercises for 5 working sets, taking about 1-minute rest between each.
For the bench press, every rep will be performed with a :01 descent, :01 pause on the chest, and :01 pause between reps. 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. If you were here for last week’s sets of 4, aim to use about 5% more weight this week.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
For time:
- 800m Run
- 5 Rope Climbs
- 400m Run
- 4 Rope Climbs
- 200m Run
- 3 Rope Climbs
18:00 time cap
Notes
Today’s conditioning is running and rope climbs. Your score is the time to complete the prescribed work or the number of reps completed under the 18-minute time cap.
If you think the 800m will take longer than 5:00, decrease the distances to 600-300-150 for each round.
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, strict pull ups, hanging knee raises, or a drill to practice your footlock.