Strength
4 Sets
- 6 Bench Press @ 11X1
- 8 Dumbbell Rows / arm
Notes
Today’s strength is bench press and dumbbell rows. You will alternate between the two exercises for 4 working sets, taking about 1-minute rest between each.
For the bench press, every rep will be performed with a :01 descent, :01 pause on the chest, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty and use that same weight for all 4 sets. This means you should finish your first set and feel like you could have completed a couple more reps at that weight. If you were here for last week’s sets of 8, aim to use about 5% more weight this week.
Use a heavy dumbbell that allows you to maintain a full range of motion every rep for the rows.
Conditioning
30-20-10 reps of:
- Dumbbell Snatch
- Burpee Box Jump Overs
14:00 time cap
Notes
Today’s conditioning is a simple couplet of dumbbell snatches and burpee box jump overs. Your score is the time it takes to complete the 60 reps of each or the number of reps completed under the 14-minute time cap.
The dumbbell snatches should be a moderate-heavy weight. Choose a weight that allows you to maintain sets of at least 10 throughout the workout. But the overall volume is low in this workout, so there is room to challenge yourself with the dumbbell.
The burpee box jump overs should be completed at a pace of at least 10/minute. Adjust the number of reps or box height if you cannot maintain that pace and stay safe on every box jump.