Strength
3 Sets
- 8-10 Neutral Grip Dumbbell Bench Press @ 31X0
- 4-6/side PVC Wrist Rotations
- 8-10/side Sidelying Dumbbell External Rotation
- :20 Assisted Eagle Grip Hang
Notes
Today we are focusing on upper body strength and mobility. You will alternate between four exercises for 3 working sets.
Neutral Grip Dumbbell Bench Press The neutral grip will keep the elbows tracking a little closer to the body. Perform each rep with a :03 lower, :01 pause at the bottom, and no pause between reps. Get all 10 reps at the tempo before considering adding weight.
PVC Wrist Rotations Move slow and controlled through this range of motion. Make sure the movement is coming from the wrist and forearms and not the shoulder.
Sidelying External Rotation Keep the elbow at your side the whole time and make sure you are just rotating from the shoulder.
Assisted Eagle Grip Hang Keep your feet on the ground or on a box for assistance here. Your feet will help you moderate how intense you want to make this stretch. Don’t push it too hard. Be gentle as this is most likely a new position for you.
Conditioning
Complete for time
2 rounds of:
- 14 Single Dumbbell Hang Squat Cleans (7/side)
- 21 Toes to Bar
- 42 Double Unders
then 2 rounds of:
- 14 Single Dumbbell Thrusters (7/side)
- 21 Pull Ups
- 42 Double Unders
14:00 time cap
Notes
Today’s workout is two back to back triplets. You will complete two rounds of each triplet. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 14-minute time cap.
Use a light weight dumbbell that allows you to complete the hang squat cleans and thrusters unbroken.
Aim to complete the toes to bar in no more than 4 sets. Adjust the number of reps or substitute knee raises or sit ups.
The double unders should take no more than :30 to complete. Adjust the number of reps or substitute single unders.
The pull ups should also be completed in no more than 4 sets. Adjust the number of reps or subsitute jumping pull ups, banded pull ups, or ring rows.