General (6:00)
30 jumping jack
30 seal jack
100m run
2 rounds
___________
10 pvc pass through
10 reverse grip pass through
10 pvc sit up press
____________
Specific (8:00)
:20 supinated dead hang
10 scap pull up
10 Kip swing
3 Kip swing + pull up + 3 Kip swing
2×3-5 pull ups
___________
5 empty bar bench press
3x 5 building to opening set for after the work
Bench press
Every 2:00 x 5 sets
5-4-3-2-2
Build to a heavy double.
RXconditioning:
18 DB bench press (50/35lb.)
12 Strict pull up
200m run
5 rounds for time
Goal time: Sub 14:00
Time cap: 18:00
Intermediate:
18 DB bench press (35/20lb.)
12 Strict pull up (banded)
200m run
5 rounds for time
Baseline:
12 DB bench press (15/10lb.)
9 Strict pull up (banded or ring row)
100m run
5 rounds for time
3×12 DB bent row
+
3x 12 cross body hammer curl (each arm)
Rest as needed.
Today is predominantly an upper body focused day. We will build to some challenging bench press reps and then bust out the DB’s for today’s workout. The goal is to keep it a pretty consistent output with a dumbbell weight that you can get to 18 in just 2 sets. Strict pull ups should take around 1:00 with as many needed breaks there. Scale according to those guidelines.