Strength
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
4 Sets
Complete as many rounds possible in 2:00
- 25 double unders
- 5 Dumbbell power cleans
- 5 Push Ups
rest 30 sec
Complete as many rounds possible in 2:00
- 25 Double Unders
- 5 Dumbbell Thrusters
- 5 Pull ups
rest 30 sec
Notes
Today’s workout is 8 intervals of 2-minutes of work with :30 rest between intervals. You will alternate between two triplets and complete each four times. Your score is the total number of rounds and reps completed across all intervals.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
The dumbbell weight should be determined by the more difficult movement. I It should be light-moderate and the 5 reps should always be completed unbroken.
The pull ups should always be completed unbroken. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
The push ups should also be completed unbroken. Perform them with your hands on a box if you think you will reach muscle failure.