Strength
Build to 3 sets of 8-10 w/ a :01 pause at the top of each rep
*Perform :20-:30/side half eagle hang in between sets
Notes
Perform all 3 working sets at the same weight and aim for the top end of the rep range. If you get 3×10 this week, increase the weight next week.
You may take your hands wider on the half eagle hang if necessary for shoulder comfort.
Conditioning
For time
1000 m row/2000 m bike
45 sit ups
30 push ups
15 power cleans
11 minute cap
Notes
Today’s workout is a chipper of rowing or biking, sit ups, push ups, and power cleans. You will complete all reps of each movement before moving on to the next movement. Your score will be the time it takes to complete the chipper, or reps completed at the time cap.
Your row or bike should take no longer than 4:30 or so. If this sounds like an aggressive pace (2:15/500 or 1000 m), consider lowering the distance to 750/1500 m.
Your sit ups should be done at a smooth pace with no more than 2-3 short breaks.
Try to keep your push ups in 3-4 sets. Elevate your hands as necessary to maintain a solid body line.
Your power cleans should be moderately heavy so that you complete a rep every :06 or so.