Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 6-8 @ 11×0
Jefferson Curl x 2-3 with :05 descent and :05 hold in the bottom
Notes
For the ring dip you may spot yourself with a foot on the floor or on a box, or with bands under the knees. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you get sets of 7 across then you may either decrease assistance or add weight next week.
The tempo for the Pendlay row just means you will pause for :01 on the ground each rep to avoid any bouncing. You will not pause at the chest. If mobility limitations prevent a neutral spine in the bottom, you may elevate the bar by pulling from a set of plates rather than from the ground.
For the Jefferson curl, stand on an elevated surface with light-moderate weight that is enough to assist in the stretch but not necessarily heavy. Focus on control and range of motion rather than simply adding weight. Though as you become more comfortable with the movement you may use gradually heavier weights.
Conditioning
3 rounds for time
15 toes to bar
10-15 calories
15 pull ups
10-15 calories
15 push ups
11 minute cap
Notes
Today’s workout is 3 rounds of toes to bar, calories, pull ups, and push ups. Your score will be the amount of time it takes to complete the 3 rounds, or the amount of rounds and reps completed if you don’t finish by the 11 minute time cap.
The toes to bar, pull ups, and push ups should all be completed in no more than 3 quick sets per round. Choose an appropriate variation.
You may substitute knee raises, straight leg raises, v-ups, or situps for your toes to bar. You may substitute ring rows, jumping pull ups, or banded pull ups for the pull ups. You may elevate your hands as necessary on the push ups.
The calories should take no more than :45 at a time. Reduce the amount if necessary.