Strength
3 Sets
- 4-6 Pull Ups @ 20X1
- 4-6 Stationary Dips @ 21X0
or
- 2-3 Pull Up Negatives
- 2-3 Dip Negatives
Notes
Our strength today is pull ups and dips. You will alternate between the two exercises for 3 working sets. There are two options. You can either perform pull ups and dips or negatives of each.
If you choose to perform the full movement, let the tempo and rep range dictate how much weight you use. Get all the reps at the tempo, then add weight. If you cannot get at least 4 reps of each at the tempo, lower the weight or consider adding band assistance.
If you choose to perform the negatives, remember that control through the full range of motion is the key. Start the pull ups with your chest against the bar and control until your arms are straight. Begin the dips at lockout and control to the lowest point your shoulder mobility allows.
Conditioning
Every 5:00 for 3 rounds:
- 6 Wall Walks
- 60 Double Unders
- 16 Dumbell Snatches
Notes
Today’s workout is 3 rounds of wall walks, double unders, and dumbbell snatches. You will complete a new round every 5-minutes. Your score is total time from all 3 rounds.
The wall walks should take no longer than 1:15. Adjust the number of reps or target height accordingly.
Don’t spend more than :40 on the jump rope. Adjust the number of reps or substitute single unders.
Use a moderate-heavy weight dumbbell for the snatches. Aim to complete the 16 reps in 1-2 sets.