Strength
3 Sets
- 6-8 Dumbbell Z Press @ 2111
- 4-6/side Dumbbell Arm Bar
- 6-8/side Dumbbell Row @ 20X1
Notes
Dumbbell Z Press The lockout is difficult to achieve from this position. Sitting on a plate or small box will help. Prioritize a full range of motion. Get all 8 reps, then add weight.
Dumbbell Arm Bar Keep the elbow locked out throughout this movement. Press up towards the ceiling as you rotate sideways to maintain control of the dumbbell.
Dumbbell Row Focus on scapular control. Initiate the row with a scapular retraction, then pull the dumbbell up fast. Pause at the top with forearm vertical, then lower slowly all the way down to a protracted shoulder position. Get all 8 reps at the tempo, then add weight.
Conditioning
3 Sets
Complete as many reps as possible in 3:00:
- 9 Dumbbell Bench Press
- 6 Strict Pull Ups
- 30 Double Unders
Rest 3:00
Notes
Today’s workout is 3 rounds of 3-minutes of work with 3-minutes of rest. Your score is the total number of rounds and reps from all 3 sets.
The dumbbell bench should be a moderate weight. You should be able to do 9 reps unbroken, though it may get difficult later in the workout.
Try not to break up the pull ups into more than 2-sets. Adjust the number of reps or substitute banded pull ups or ring rows.
The double unders should be fast and unbroken. Don’t spend more than :20 on the jump rope.