Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
AMRAP 12
8 DB snatches (arm 1)
8 OH walking lunge steps (arm 1)
8 DB snatches (arm 2)
8 OH walking lunge steps (arm 2)
40 single crossovers or speed steps
Notes
Today’s workout is a version of Quarterfinal Test 2. Your score is the rounds and reps completed in the 12 minutes.
You can choose whatever arm you want to start with. You will complete 8 snatches with one arm followed by 8 overhead walking lunge steps with the same arm. You will proceed through 8 DB snatches and overhead walking lunges with the other arm after. Your DB weight should be light/moderate so that the dumbbell snatches and lunges stay unbroken throughout most of the workout.
The jump rope should not take longer than :45. This is your chance to try a new jump rope skill! If you choose to do single crossovers, you will count a rep every time you cross and uncross your arms. If you choose to do speed steps, you will count a rep after you’ve stepped with both feet. If :45 sounds like an aggressive time range for either cross overs or speed steps, you may decrease the number of reps.