Strength
3 Sets
- Dips @ 21X0 x 8-10
- Single Arm Dumbbell Row @ 21X1 x 8-10/arm
Notes
Today’s strength is dips and rows. You will complete 3 working sets of 8-10 reps of each exercise. Rest 1-2 minutes between exercises.
For the dips, each rep will be performed with a :02 negative, :01 pause in the bottom and no pause between reps. If you cannot maintain the prescribed tempo for all 10 reps, add assistance with a band, or substitute feet-assisted on a box or push ups. Once you hit all 3 sets of 10 reps with perfect tempo, you may add weight or reduce resistance the following week.
For the dumbbell rows, each rep will be performed with a :02 negative, :01 pause at the bottom, and :01 pause at the top. Get all 10 reps at the tempo, then, if successful, go up in weight next set. Focus on good control with the scapula. At the bottom allow the shoulder to protract. Then retract the shoulder blade, engage the lat, and pull towards the bottom of your ribs.
Conditioning
Complete as many rounds as possible in 10:00:
- 2 Wall Walks
- 4 Dumbbell Snatch
Notes
Today’s workout is a simple couplet of wall walks and dumbbell snatch. Your score is the number of rounds and reps completed in 10-minutes.
The wall walks should take no longer than :20 each round. Adjust the number of reps or stop short of inverted, if needed.
The dumbbell snatch should be heavy. Use a weight that challenges you. Make sure you can complete the 4 reps in no more than :20 each round.