Strength
1a) Push Press @ 20X2
- x 4-6 x 4 sets
1b) Horizontal Ring Row @ 20X1
- x 5-7 x 4 sets
Strength Notes
Today’s strength is push press and ring rows. You will alternate between the two for 4 working sets.
Each rep of the push press will be performed with a :02 pause overhead and :02 negative. You will build in weight across the four sets, aiming for 6 reps each set. If you fall off the tempo after rep 4, you have found your heavy set for the day. Ensure your first working set is no more than 20% less than your final working set.
The ring rows will be performed with a :01 pause against the ribs and a :02 negative. Aim for 7 reps each set. If you can’t get at least 5 at the angle you’ve chosen, perform them from a slightly easier angle.
Conditioning
Complete as many rounds as possible in 14:00:
- 6 Strict Pull Ups
- 9 Push Ups
- 12 Kettlebell Swings (70/53)
Conditioning Notes
Today’s conditioning is a time priority consisting of three exercises. We are looking for you to complete 7 or more rounds today.
The strict pull ups should take you no longer than :30 each round. Perform ring rows or use a band if needed.
The push ups should be unbroken. Elevate your hands in order to accomplish this.
The kettlebell is on the heavier side today but you should still be able to complete all 12 reps unbroken across multiple rounds.