Strength
1) Strict Pull Ups or Ring Rows
- x 50% of max unbroken set x 5 sets
Rest 1:00
2a) Single Arm Dumbbell Row
- x 8/arm x 3 sets
2b) Push Ups
- x 15 x 3 sets
Strength Notes
The first part of the strength is meant to accumulate strict pull up volume. If your best set of strict pull ups is 10 reps, you will do 5 sets of 5 reps with 1:00 rest between sets. The last two sets will get tough. Force yourself to stay strict and avoid any swinging or kipping.
After you have finished all of your pull ups or ring rows, you will alternate between dumbbell rows and push ups for 3 working sets. Use a heavy dumbbell for the rows all three sets. If you cannot perform 15 push ups unbroken, elevate your hands on a bench or a box.
Conditioning
For time
100-80-60-40-20 reps of:
- Double Unders
50-40-30-20-10 reps of:
- Single Arm Dumbbell Hang Clean and Jerks (35/50)
18:00 time cap
Conditioning Notes
Today’s workout is a task priority couplet with an 18:00 time cap.
The double unders should be completed in no more than 2 sets each time. Either adjust the reps or perform single unders in order to accomplish this.
The single arm dumbbell hang clean and jerks will be performed alternating arms every 5 reps. Choose a weight that allows you to complete each set without putting the dumbbell down more than once.
0730 Endurance Class
35:00 at a sustainable pace:
- 300m Run
- 1:00 easy on bike or rower
Notes
Today’s endurance class is focused on running. The goal is to maintain the same splits for every 300m run. Keep in mind that this is a longer workout, so don’t start out too fast. The 1:00 on the machine should allow you to recover well between runs. If you find your heart rate is not coming down during the easy minute, slow your pace on the run.