Strength
Part 1
- Perform 3 sets of 4-6 dips @ 31X0 tempo.
Or… - Perform 3 sets of 2-3 dip negatives as slow as possible.
Part 2
Complete 3 sets of
- 10-12 Zottman Curls @ 2111
- 10-12 Dumbbell French Press @ 2111
Notes
Our strength today is weighted dips followed by upper body accessory exercises.
For part 1, you will either perform dips or dip negatives. Remember that range of motion and the tempo is priority. If you are performing dips, lower for :03, pause :01 at the bottom, press up, lockout, and immediately start your next rep. If you need to pause in the lockout, lower the weight. We are performing fewer reps this week, so try to add a little weight over lat week. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos [here](https://youtu.be/i0QNh5AwJic) and [here](https://youtu.be/Z52MO7qc8-M) should be helpful.
Part 2 involved three sets of curls and tricep extensions. Choose a weight that allows you to move through a full range of motion and maintain the tempo.
Zottman Curls: https://www.youtube.com/watch?v=xqX5RxMZmp8
French Press: https://www.youtube.com/watch?v=6TUUQ8e_m64
Conditioning
2 Rounds for time:
- 100 Double Unders
- 20 Dumbbell Snatch
- 10 Wall Walks
10:00 time cap
Notes
Our workout today is a simple triplet of double unders, dumbbell snatches, and wall walks. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the 10-minute time cap.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders.
The dumbbell should be heavy. It is only 2 rounds of 20 reps, so challenge yourself with a weight that will take no more than 1:30 to complete.
If you can’t complete the 10 wall walks in about 2-minutes, adjust the number of reps or target height.