Strength
3 Sets:
- Dumbbell Rows x 6-8 / arm
- Handstand Straddle Slides x 3 slow reps
+
3 Sets
- Seated Single Arm Dumbbell Press x 3-5 / arm
- Ring Pelican Curl Negatives x 3 slow reps
Notes
Today’s strength is 3 sets of rows and handstand tuck slides, then 3 sets of presses and ring pelican curl negatives. You can take your time working through these exercises.
For the rows, use a heavy dumbbell that allows you to move through a full range of motion and focus on control with the scapula. Aim to use about 5lbs more than last week, if possible.
Handstand Straddle Slides The priority here is keeping your elbows locked out throughout the movement. You can also substitute an angled wall hold or handstand hold if you are still working on perfecting your handstand line.
Seated Single Arm Dumbbell Press Use a heavy dumbbell that still allows you to keep your shoulder externally rotated, elbows in, and a good lockout at the top. Aim to use about 5lbs more than last week, if possible.
Ring Pelican Curl Negatives You should feel a stretch in your shoulders when your arms are fully extended. This can be adjusted just like a ring row. The more parallel your body is to the ground, the harder the movement.
Conditioning
Complete as many rounds as possible in 10:00:
- 7 Kettlebell Snatch (right arm)
- 7 Box Jumps
- 7 Kettlebell Snatch (left arm)
- 7-10 Calories
Notes
Today’s workout is 10-minutes of kettlebell snatch, box jumps, and calories. Your score is the total number of rounds and reps completed in 10-minutes.
The kettlebell should be a light weight that allows you to complete 7 unbroken reps on each arm throughout the workout.
The box height should allow you to move continuously and safely throughout the workout.
The calories should never take longer than :40 to complete. Adjust the target number accordingly.