Strength
3 Sets
- 6-8 Neutral Grip Dumbbell Bench Press @ 31X0
- 10-12 Barbell Wrist Curls
- 8-10/side Seated Dumbbell External Rotation
- 8-10 Dumbbell Maltese Press
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.
Barbell Wrist Curls Move slow and controlled through this range of motion.
Seated External Rotation Don’t let the elbow move. Focus on just rotating from the shoulder.
Dumbbell Maltese Press Keep the arms straight throughout each rep. Let your shoulders extend as far down as your range of motion allows. Stretch it out. Stay light at first exposure to this movement and build in weight as long you can show good control.
Conditioning
With a partner, one person working at a time, complete for time:
- 10 Rope Climbs
- 20 Sandbag over the Shoulder
- 60-80 Calories
- 20 Sandbag over the Shoulder
- 10 Rope Climbs
20:00 time cap
Notes
Our workout today is a partner workout. One person will be working at a time throughout the workout. Your score is the time to complete the prescribed work or the number of reps completed under the 20-minute cap.
The rope climbs should take no longer than 3:00 to complete. You may adjust the number of reps, target height, or substitute rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
Use a moderate-heavy sandbag that will allow you and your partner to alternate every rep at a smooth pace. Be sure that you are standing tall when the sandbag passes over your shoulder.
Aim to complete the calories in no more than 4-minutes. Adjust the target number accordingly. If you are on a bike, switch often to keep the pace up. Transitions take a little bit longer on a rower, so it would not make sense to switch as often.