Strength
1A) weighted* strict pull up x 8-10 x 3
1B) alternating SA arm DB bench x 8-10/arm x 3
2A) DB pull over x 10-12 x 2
2B) straight arm banded lat pull over x 15 x 2 w/ a 1 s pause
Notes
We are doing two upper body supersets for todays strength. You will start by doing 3 sets of 8-10 strict pull ups and 3 sets of 8-10/arm single arm dumbbell bench presses. You will alternate between these movements, resting as needed. You will then move to 2 sets of 10-12 dumbbell pull overs and 15 straight arm banded pull overs.
On any movement with a rep range you will aim for the top end of the rep range on each set. If you are able to complete this, make the movement harder the following week. If you have to stop short of the top end of the rep range on any set, do not make any changes the following week and aim to get all of the reps then.
If you get 3×10 unassisted strict pull ups you can add weight. If you were using any accommodations to perform the reps, try to lessen those accommodations next week.
Pull ups can be made easier in several ways. If you have some strict pull ups but not 8-10, you can do a few pullups without failing any reps and then immediately finish the set with challenging ring rows. Alternatively, you can use a band for assistance.
If you can not do any pullups or cannot get 8-10 reps with a band, consider performing 2-3 pull ups negatives at the slowest tempo you can maintain throughout the entire range of motion. You can use a box under your feet for assistance if necessary.
Conditioning
3 rounds for time
6 wall walks
12 double DB hang snatches
15-20 calories
*12 min cap*
Notes
Today’s metcon is three rounds for time of wall walks, double dumbbell snatches, and calories. Your score is the time it takes you to complete all three rounds, or how many reps you’ve completed at the 12 minute time cap.
Wall walks should be done in a 1:15 or less. You can decrease the number of reps or modify the height of your wall walks as necessary.
The dumbbell hang snatches will be done with two dumbbells. You should do these at a light-moderate weight, and aim to complete them unbroken across the 3 rounds.
Calories should be done in about a minute. You can decrease the number of calories if this sounds too aggressive.