Bent Over Row (7 x 3)
The 7 x 3 bent over row is also the second piece of the Power workout from this week. So you can either do it with that one - or with this one - or combine the 2 workouts together!
10 Reps Dumbbell Curls (alternating - 10 each side)
15-20 Plate Curls
No RX Weight - go heavy on the dumbbells and as heavy as you can for at least 15 reps on the plate curls.
For the bicep curls, you may do these standing or even use an incline bench - to take it to the next level.
Do not lean back or swing the dumbbells at all! Make sure you come to full extension at the bottom and all the way up at the top!
If you dont have a plate to curl you can go to a single dumbbell for that part.
Mark down your weight for the dumbbell curls.
Rest as needed between sets.
Metcon (AMRAP - Reps)
Tabata Supine Ring or Bar Row
20 Seconds of Row Reps
10 Seconds Rest
8 Total Rounds
or 4 Total Minutes
Goal is to get into a position so that your back is parallel to the ground. You can do this by placing your feet on a chair, box, bench etc.
If you are unable to do many reps from this position for strength reasons....go at more of an incline.
If you are doing rings - you should keep your wrists turned in and bring the rings all the way to the chest. Make sure you come all the way to full extension of the elbow at the bottom.
Don't have rings? You can set up a bar in the rack. Grip for this? Coach Alex answered "street rules" so you can use whatever grip you want throughout. Again...just full extension at the bottom and come all the way to the bar at the top!