Strength
1a) Bench Press
- build to a heavy 1 rep with a pause on the chest
1b) Weighted Pull Up
- build to a heavy 3 rep
Strength Notes
Today’s strength consists of two exercises between which you will alternate as you build in weight.
Every rep of the bench press will be performed with a pause on the chest. At very light weights, perform up to 5 reps to get warm. As you get closer to moderate to heavy weights, perform 1 rep at a time and be sure to rest a minute or two between sets.
For the weighted pull up, ensure that there is no swinging or kipping involved. Focus on reaching a dead-hang at the bottom and pulling as deep as you can with a straight body. If you do not yet have strict pull ups, perform 3 reps of a pull up negative, lowering yourself as slowly as possible.
Conditioning
Complete 4 rounds for time:
- 8 Strict Handstand Push Ups
- 12 Box Jump Overs (clear box)
- 16 Dumbbell Snatch (50/70)
13:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 3 exercises. There is a 13:00 time cap on this workout.
The strict handstand push ups should be completed in 1 or 2 sets. You may lower the number of reps to 5, perform box handstand push ups, or regular push ups,
During the box jump overs you may not touch the box. You must jump entirely over the box. Choose a height that allows you to move consistently on these. If you are hesitating before you jump, the box is too high.
The dumbbell snatches should be challenging but should not take longer than 1:00. Adjust the weight to one that allows you to complete the reps under that time domain each round.