Strength
3 Sets
- 5-7 Pull Ups @ 20X1
- 5-7 Stationary Dips @ 21X0
or
- 2-3 Pull Up Negatives
- 2-3 Dip Negatives
Notes
Our strength today is pull ups and dips. You will alternate between the two exercises for 3 working sets. There are two options. You can either perform pull ups and dips or negatives of each.
If you choose to perform the full movement, let the tempo and rep range dictate how much weight you use. Get all the reps at the tempo, then add weight. If you cannot get at least 5 reps of each at the tempo, lower the weight or consider adding band assistance. If you were here last week and completed the higher end of the rep range, aim for that 7th rep with the same weight.
If you choose to perform the negatives, remember that control through the full range of motion is the key. Start the pull ups with your chest against the bar and control until your arms are straight. Begin the dips at lockout and control to the lowest point your shoulder mobility allows.
Conditioning
Every 3:00 for 5 Sets:
- 7-10 Calories
- 10 Dumbbell Snatch
- 5 Wall Walks
Notes
Today’s workout is 5 rounds of calories, dumbbell snatch, and wall walks. You will complete a new round every 3:00. Your score is the total time from all 5 rounds.
The calories should take no longer than :40 to complete. Adjust the target accordingly.
Choose a moderate dumbbell for the snatches. You want to be able to complete the 10 reps in row every round. Keep in mind that the overall volume is low, so you should not have to go too light.
The wall walks should take less than :45 to complete. Adjust the target height or number of reps accordingly.