Strength
3 Sets:
- Dumbbell Rows x 8-10 / arm
- Handstand Tuck Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 4-6 / arm
- Ring Pelican Curl Negatives x 3 slow reps
Notes
Today’s strength is 3 sets of rows and handstand tuck slides, then 3 sets of presses and ring pelican curl negatives. You can take your time working through these exercises.
For the rows, use a heavy dumbbell that allows you to move through a full range of motion and focus on control with the scapula. Aim to use about 5lbs more than last week, if possible.
Handstand Tuck Slides The priority here is keeping your elbows locked out throughout the movement. You can also substitute an angled wall hold or handstand hold if you are still working on perfecting your handstand line.
Seated Single Arm Dumbbell Press Use a heavy dumbbell that still allows you to keep your shoulder externally rotated, elbows in, and a good lockout at the top. Aim to use about 5lbs more than last week, if possible.
Ring Pelican Curl Negatives You should feel a stretch in your shoulders when your arms are fully extended. This can be adjusted just like a ring row. The more parallel your body is to the ground, the harder the movement.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 10 Dumbbell Snatches
- 10 Push Ups
- 10 Box Jump Overs
Rest 1:00
Notes
Today’s workout is 3 rounds of 3-minutes of work and 1-minute of rest. Your score is the total number of rounds and reps completed across the 3 rounds.
The dumbbell snatches should be light so that you can move quickly and maintain unbroken sets of 10 throughout the workout.
The push ups should be done in 1-2 sets throughout the workout. If you think you will reach muscle failure, consider doing your push ups with your hands elevated on your box.
Stay safe on the box jump overs. Choose a height that allows you to keep a consistent pace throughout the workout. Step down each rep.