Strength
Part 1:
- Build to a heavy set of 1 weighted pull up.
or - Perform 6-8 pull up negatives as slow as possible.
Part 2:
- Perform 2 sets of max strict pull ups with 2-minutes rest between sets.
Notes
Today’s strength is strict pull ups. You will first take as many sets as needed to build to a heavy set of 1 weighted strict pull up. If you do not have a strict pull up yet, you will perform 6-8 reps of a slow negative with about :30-1:00 rest between reps.
Part 2 of today’s pull up session involves performing 2 sets of as many strict pull ups as possible with 2-minutes rest between sets. If you have a few strict pull ups, but can’t complete more than 6 reps, use a band for assistance. If you do not yet have strict pull ups, perform as many ring rows as possible.
Conditioning
At 0:00, complete for time:
- 30-40 Calorie Row
- 32 Alternating Single Arm Hang Clean and Jerks
At 6:00, complete for time:
- 30-40 Calorie Bike Erg
- 32 Alternating Single Arm Hang Snatch
At 12:00, complete for time:
- 25-35 Calorie Assault Bike
- 16 Alternating Single Arm Hang Clean and Jerks
- 16 Alternating Single Arm Hang Snatch
4:00 time cap on each station
Notes
Today’s conditioning is 3 couplets of a machine plus a dumbbell. Your score is the sum total time of all 3 intervals.
Today is a great day because you get to sample 3 different machines today. Adjust the number of calories so that they do not take longer than 2-minutes.
The dumbbell should be a moderate weight that allows you to complete the 32 reps on hang snatch and hang clean and jerk in about 2 sets.
In a bigger class, your coach will have the class split up into 3 groups. One group will start on the couplet with the rower, one group will start on the couplet with the bike erg, and another group will start on the couplet with the assault bike (or echo bike).