Strength
1A) weighted* strict pull up x 8-10 x 3
1B) alternating SA arm DB bench x 8-10/arm x 3
2A) DB pull over x 10-12 x 2
2B) straight arm banded lat pull over x 15 x 2 w/ a 1 s pause
Notes
We are doing two upper body supersets for todays strength. You will start by doing 3 sets of 8-10 strict pull ups and 3 sets of 8-10/arm single arm dumbbell bench presses. You will alternate between these movements, resting as needed. You will then move to 2 sets of 10-12 [db pull overs](https://www.youtube.com/watch?v=jQjWlIwG4sI) and 15 straight arm [banded pull overs](https://www.youtube.com/watch?v=JAUVcWoIR-k).
On any movement with a rep range you will aim for the top end of the rep range on each set. If you are able to complete this, make the movement harder the following week. If you have to stop short of the top end of the rep range on any set, do not make any changes the following week and aim to get all of the reps then.
If you get 3×10 unassisted strict pull ups you can add weight. If you were using any accommodations to perform the reps, try to lessen those accommodations next week.
Pull ups can be made easier in several ways. If you have some strict pull ups but not 8-10, you can do a few pullups without failing any reps and then immediately finish the set with challenging ring rows. Alternatively, you can use a band for assistance.
If you can not do any pullups or cannot get 8-10 reps with a band, consider performing 2-3 pull ups negatives at the slowest tempo you can maintain throughout the entire range of motion. You can use a box under your feet for assistance if necessary.
Conditioning
For time
15 burpee box jump overs (tall)
30 DB snatch (heavy)
30 calories
*8 min cap*
Notes
Today’s metcon is a sprint chipper of burpee box jump overs, DB snatch, and calories. Your score is the time it takes to complete the work, or how many reps you completed by the 8 minute time cap.
If you are comfortable jumping, we encourage you to use a taller height than you normally would. Remember, the top priority is safety though when it comes to jumping over a box.
The dumbbell snatches can be done in small touch and go sets or quick singles. You should go heavier than you normally would in a metcon.
Calories should take no longer than 2:00 to complete. You may adjust the number as necessary.