Strength
Part 1
- Perform 3 sets of 6-8 dips @ 31X0 tempo.
Or… - Perform 3 sets of 2-3 dip negatives as slow as possible.
Part 2
Complete 3 sets of
- 10-12 Zottman Curls @ 2111
- 10-12 Dumbbell French Press @ 2111
Notes
Our strength today is weighted dips followed by upper body accessory exercises.
For part 1, you will either perform dips or dip negatives. Remember that range of motion and the tempo is priority. If you are performing dips, lower for :03, pause :01 at the bottom, press up, lockout, and immediately start your next rep. If you need to pause in the lockout, lower the weight. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos here and here should be helpful.
Part 2 involved three sets of curls and tricep extensions. Choose a weight that allows you to move through a full range of motion and maintain the tempo.
Conditioning
Every minute on the minute for as long as possible:
- 6 Toes to Bar
- 4* Burpee Box Jump Overs
*Add 1 rep every round
Notes
Our workout today is as many intervals of toes to bar and burpee box jump overs as possible. At “3,2,1,go…” you will complete 6 toes to bar and 4 burpee box jump overs. You will then rest until minute 2 where you will complete 6 toes to bar and 5 burpee box jump overs. Each minute you will add 1 burpee until you cannot complete the prescribed work within the minute.
The toes to bar should always be completed in 1 set. If you cannot maintain sets of 6, you may reduce the number of reps or substitute knee raises or sit ups.
We would like you to get through at least 8 rounds of the workout. That means that if you cannot complete 11 burpee box jump overs in :45, consider lowering the starting number from 4.