Strength
3-4 sets:
Ring Dip x 5-7 @ 31×1
Pendlay Row x 6-8 @ 11×0
Jefferson Curl x 2-3 with :05 descent and :05 hold in the bottom
Notes
For the ring dip you may spot yourself with a foot on the floor or on a box. You can also substitute dips to stable surface or pushups done at the same tempo. Aim for 7 reps on each set. If you got sets of 7 across last week then you may either decrease assistance or add weight this week.
The tempo for the Pendlay row just means you will pause for :01 on the ground each rep to avoid any bouncing. You will not pause at the chest. If mobility limitations prevent a neutral spine in the bottom, you may elevate the bar by pulling from a set of plates rather than from the ground.
For the Jefferson curl, stand on an elevated surface with light-moderate weight that is enough to assist in the stretch but not necessarily heavy. Focus on control and range of motion rather than simply adding weight. Though as you become more comfortable with the movement you may use gradually heavier weights.
Conditioning
Every :90 x 9 rounds
1: 14-18 calories
2: 1 round dumbbell DT
3: 15-20 v-ups
Notes
Today’s workout is 9 rounds of 3 different movements: calories on a machine, dumbbell DT, and v-ups. You will start a new round every :90 and will complete each movement a total of 3 times through. You can make note of your dumbbell weight as well as the amount of reps you completed on the calories and v-ups.
Your calories shouldn’t take more than 1 minute, leaving you at least :30 of rest on each round of calories.
1 round of dumbbell DT consists of 12 double dumbbell deadlifts, 9 dumbbell power cleans, and 6 dumbbell shoulder to overhead. Choose a set of dumbbells that allows you to complete this unbroken each time.
The v-ups should be done in no more than 2-3 quick sets each round. Choose an appropriate variation to accomplish this. You can scale to single leg v-ups, tuck ups, single leg tuck ups, or sit ups.