Strength
4 Sets
- 4 Bench Press @ 11X1
- 6/arm Dumbbell Rows
Notes
Today’s strength is bench press and dumbbell rows. You will alternate between the two exercises for 4 working sets, taking about 1-minute rest between each.
For the bench press, every rep will be performed with a :01 descent, :01 pause on the chest, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty and use that same weight for all 4 sets. This means you should finish your first set and feel like you could have completed a couple more reps at that weight. If you were here for last week’s sets of 6, aim to use about 5% more weight this week.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 20:00:
- 1 Rope Climb
- 8 Dumbbell Bench Press
- 9-12 Calorie Bike
Notes
Today’s conditioning is a partner workout with rope climbs, dumbbell bench, and calorie bike. Partner 1 will complete a full round of 1 rope climb, 8 bench press, and 9-12 calories, then rest while partner 2 completes the same. Continue this pattern for 20-minutes.
Stay safe on your rope climbs. If you do not feel comfortable with legless climbs, perform regular rope climbs. Here is a good video breaking down the technique and ways to practice that progression.
How do you know whether you will remain safe on the rope in the middle of a workout? Perform this test.
If you are not yet ready for rope climbs you may perform rope row climbs, ring rows, strict pull ups, hanging knee raises, or a drill to practice your foot-lock.
The dumbbell bench press should be at a moderate weight that allows you to maintain unbroken sets of 8 throughout the workout.
The calories should take no longer than :45 to complete. Adjust the number of calories accordingly.
No round should take longer than 2:00 per person.