Strength
1a) Bench Press
- x 2 x 4 sets @ RPE 7-8
1b) Supinated Strict Pull Ups
- x 6-10 x 4 sets
Strength Notes
Today’s strength consists of two exercises between which you will alternate for 4 working sets.
For the bench press, warm up to a weight that leaves you feeling like you could have completed a few more reps after that first working set. You will use that same weight for all 4 working sets.
The strict pull ups will be completed with an underhand grip. Complete anywhere from 6-10 reps. Don’t reach failure on any set trying to get the higher end of the rep range. You may use a band for assistance or switch to ring rows.
Conditioning
For time:
- 30 Burpees
- 50/40 Calories
- 50 Abmat Sit Ups
- 15 Bar Muscle Ups
- 50 Abmat Sit Ups
- 50/40 Calories
- 30 Burpees
18:00 time cap
Conditioning Notes
Today’s workout is a task priority consisting of 4 different exercises. There is an 18:00 time cap on this workout.
The burpees should take no longer than 1:30 on both ends of this workout. Adjust the number of reps if needed.
The calories may be completed on a machine of your choice. They should take no longer than 4:00 each time. Adjust the number of calories if needed.
The sit ups should take no longer than 2:00. Adjust the number of reps as needed.
The bar muscle ups should be done in no more than 3 sets. You may switch to any pull up variation. Choose a number of pull ups that allows you to complete the reps in no more than 3 sets.