Strength
1a) Bench Press
- x 3 x 4 sets @ RPE 7-8
1b) Single Arm Dumbbell Row
- x 10/side x 4 sets
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets. For the bench press, every rep will be performed with a pause on the chest. Warm up to a weight where after your first working set, you feel like you could have done a few more reps. You will use this weight for all 4 working sets. For the dumbbell rows, use a weight that is challenging, but allows a full range of motion every rep.
Conditioning
At 0:00, complete 3 rounds for time:
- 15 Dumbbell Push Press (35/50)
- 15 Box Jump step down
At 10:00, complete 3 rounds for time:
- 15 Hang Power Snatch (55/75)
- 75 Double Unders
8:00 time cap both workouts
Conditioning Notes
Today’s workout consists of two task priority intervals, each with an 8:00 time cap.
For the first couplet, choose a set of dumbbells that are challenging, but allow you to complete all 3 rounds of push press unbroken. The box jumps should be done to a height where you will not hesitate to jump between reps.
For the second couplet, choose a weight for the hang power snatches that feels light and allows you to move quickly through the sets of 15. The double unders should take no longer than 1:00 each round. Adjust the number of reps or switch to single unders to accomplish this.