Strength
4 Sets
- 3-5/arm Alternating False Grip Archer Ring Row or Archer Ring Pull Up @ 2011
- 4-6 Stationary Dips @ 2111
Notes
Our strength today is focused on upper body pushing and pulling. You will alternate between the two exercises for 4 working sets.
Alternating Arm False Grip Archer Ring Row. Stick to the tempo and get all the reps, then make the angle harder. This movement is adjusted just like a normal ring row. The closer you are to horizontal, the harder the exercise. If you felt confident with the ring rows the past two weeks, consider trying an archer ring pull up this week.
Stationary Dips. Get all the reps at the tempo, then add weight. Use your feet or a light band for a spot. Prioritize as long of a range of motion as possible.
Conditioning
2 Sets
Complete as many rounds as possible in 5:00:
- 10 Alternating Single Arm Dumbbell Hang Clean and Jerk
- 6 Burpee Box Jump Overs
Rest 2:00
Notes
Our workout today is a simple couplet of dumbbell hang clean and jerks and burpee box jump overs. You will accumulate as many rounds and reps as possible in 5-minutes, then rest two minutes before completing another 5-minute round.
The dumbbell weight should be light. You want to complete 10 reps unbroken every time you pick up the dumbbell.
The burpees should take no longer than :40. Adjust the box height or number of reps to stay within that time domain.