3.7
Strength
15 minutes to complete DB Curls and Lunges (superset). Spend 5 minutes on one set of each, giving enough rest before the next set.
Standing Alt DB Curl (3 sets of 20 reps)
Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Superset With
DB Stepback Lunges (3 sets of 14)
*Build to a moderate load; stay the same across sets.
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
Metcon (Time)
3 RFT
20 Alternating Hang Dumbbell Snatches (50/35)
400m Run
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
20 Alternating Hang Dumbbell Snatches (50/35)
400m Run
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
Athletes should be wary about shoulder fatigue from dumbbell movements when going to wall walks.
Open Athletes: Take weight and reps down a little to lesson the volume. Keep sets the same and look for a consistent 70% effort.
TC 18 minutes