Strength
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
Complete as many rounds as possible in 15 minutes of:
- 3 wall walks
- 12 dumbbell snatches
- 15 box jump-overs
Notes
Today’s workout is a repeat of Open Workout 22.1. Your score is the number of rounds and reps completed in 15-minutes.
The wall walks should take no longer than :30 to complete. Adjust the target height if needed.
The dumbbell weight should be light. You should aim to complete the 12 reps unbroken throughout the workout.
Step down from the box jumps every rep. Use a box height that allows you to move safely and continuously throughout the workout.
Compare to 2022.02.25.