Strength
3 Sets:
- Dumbbell Rows x 6-8 / arm
- Handstand Straddle Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 3-5 / 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. Aim to use about 5lbs more than last week, if possible.
Handstand Straddle 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. Aim to use about 5lbs more than last week, if possible.
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 as many rounds as possible in 8:00:
- 5 Dumbbell Hang Power Cleans
- 10 Dumbbell Push Press
- 50 Double Unders
Notes
Today’s workout is 8-minutes of dumbbell hang power cleans, dumbbell push press, and double unders. Your score is the number of rounds and reps completed in 8-minutes.
Choose a light set of dumbbells that allows you to complete the hang power cleans and the push press unbroken throughout the workout. You should figure out which movement is more difficult for you and let that dictate the weight.
The double unders should take no longer than :40 each round. Adjust the number of reps or substitute single unders.