Strength
A1. Bench Press for load:
- 6 reps @ 70%
- 6 reps @ 75%
- 4 reps @ 80%
- 2 reps @ 90%
A2. Supinated Grip Strict Pull Ups @ 21X1
- x 4-6 x 4 sets
Notes
Today’s strength is bench press and supinated grip pull ups. You will complete a set of 6, 6, 4, and 2 reps on the bench press. After each set, perform 4-6 supinated grip strict pull ups with a tempo.
Take 4-6 warm up sets for the bench press, then begin your working sets with a set of 6. If you know your 1 rep max, you can use 70%. If you do not know your max, use a weight that is a rate of perceived exertion of 7/10. Then, increase the load by 5-10% each set. Every rep will be performed with a clear, :01 pause on the chest.
After each set of bench press, perform 4-6 pull ups with a supinated grip. Each rep will be performed with a :02 negative, and :01 pause at the top and bottom. If you can hold the tempo, add weight. If not, add assistance or substitute ring rows.
Conditioning
From 0:00-2:00 (2 minutes)
- 50 Double Unders
- 10 Burpees over Bar
- Max Shoulder to Overhead
Rest 1 minute
From 3:00-6:00 (3 minutes)
- 75 Double Unders
- 12 Burpees Over Bar
- Max Shoulder to Overhead
Rest 2 minutes
From 8:00-12:00 (4 minutes)
- 100 Double Unders
- 14 Burpees over Bar
- Max Shoulder to Overhead
Notes
Today’s workout is 3 intervals of double unders, burpees, and shoulder to overhead. The double unders and burpees are a buy-in. Your score is the total number of shoulder to overhead completed across the 3 rounds.
The double unders should take no longer than :45, 1:00, and 1:15 each round respectively. Adjust the number of reps or substitute single unders.
The burpees should not take longer than :30, :40, and :50 each round. Adjust the number of reps accordingly.
The shoulder to overhead should be a moderate weight. You should be able to complete 5 reps unbroken at a time.