Strength
3 Sets:
- Dumbbell Rows x 8-10 / arm
- Handstand Tuck Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 4-6 / arm
- Ring Pelican Curl Negatives x 3 slow reps
Notes
Today’s strength is 3 sets of rows and handstand tuck slides, then 3 sets of presses and ring pelican curl negatives. You can take your time working through these exercises.
For the rows, use a heavy dumbbell that allows you to move through a full range of motion and focus on control with the scapula.
Handstand Tuck Slides The priority here is keeping your elbows locked out throughout the movement. You can also substitute an angled wall hold or handstand hold if you are still working on perfecting your handstand line.
Seated Single Arm Dumbbell Press Use a heavy dumbbell that still allows you to keep your shoulder externally rotated, elbows in, and a good lockout at the top.
Ring Pelican Curl Negatives You should feel a stretch in your shoulders when your arms are fully extended. This can be adjusted just like a ring row. The more parallel your body is to the ground, the harder the movement.
Conditioning
Complete 3 rounds for time:
- 15-21 Calories
- 12 Dumbbell Power Cleans
- 6 Wall Walks
9:00 time cap
Notes
Today’s workout is a fast triplet of calories, dumbbell power cleans, and wall walks. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 9-minute time cap. The time cap is tight, so you’ll have to push the pace.
The calories should not take longer than 1:15 each round. Adjust the target number accordingly.
The dumbbells should be a light-moderate load that allows you to complete 12 reps unbroken each round.
The wall walks should take no longer than 1-minute. Adjust the number of reps or target height accordingly.