Strength
1a) Bench Press
- x 4 x 4 sets @ RPE 7-8
1b) Single Arm Dumbbell Rows
- x 8/side x 4 sets @ RPE 8-9
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets. Warm up to weight on the bench press where after you finish your first set, you felt like you had 2 or 3 more reps in you. You will use that weight for all 4 working sets. If you were here last week, aim to use 5-10lbs heavier than you used for the sets of 5. For the dumbbell rows, choose a weight that is challenging each set.
Conditioning
At 0:00, complete for time:
- 30 Toes to Bar
- 30 Dumbbell Box Step Overs (50/35) (24″/20″)
At 8:00, complete for time:
- 30 Dumbbell Box Step Overs (50/35) (24″/20″)
- 30 Toes to Bar
6:00 time cap on both workouts
Conditioning Notes
Today’s workout consists of two task priority intervals. On both intervals, the toes to bar should be done in 3:00 or less. Adjust the number of reps, or perform knee raises to achieve this. The dumbbell box step overs should also be done in 3:00 or less. Before you begin the workout, with your dumbbells and box perform the following test. Holding your dumbbells stand to full extension of the knee and hip on your right leg without ever putting the left leg on the box. Repeat this test on the left side. If you are able to reach full extension without assistance from the other leg, you can use that weight. If you fail the test, the dumbbells are too heavy.