“Heavy Hitter”
Duration: 18:00
5 Giant Sets For Quality:
12/10 Calorie Row
12 Single-Arm Dumbbell Snatches
12 Single-Arm Dumbbell Bent Over Rows
12 Single-Arm Dumbbell Suitcase Deadlifts
• Rest 1:00 Between Sets
* 6 Reps on Left Arm, Then 6 on Right
Dumbbell: 70 / 50 lb
Time Cap: 18 Minutes
Score: Total Time (Including Rest)
MUSCULAR ENDURANCE
STIMULUS
- Overview: Today challenges the muscular system with heavy single-arm dumbbell work. Your limiting factor will be local fatigue in the shoulders, back, and grip.
- The row should take less than one minute to complete.
- For each single-arm movement, complete 6 reps on the left arm, then 6 on the right (not alternating reps). This dumbbell is meant to be heavy, and each 6 reps/arm should be completed in 1-2 sets.
- Single-Arm Dumbbell Snatch: These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- Single-Arm Dumbbell Bent Over Row: With one hand supported on a bench or box and the opposite foot back behind you on the floor, hinge at the hips and row the dumbbell to your chest while keeping your back flat and core braced. The dumbbell does not touch the ground between reps.
- Single-Arm Suitcase Deadlift: Hold one dumbbell at your side, hinge at the hips to lower it toward the floor, then stand tall, keeping your torso square with no lean. Only one head of each dumbbell needs to touch the ground between reps.
- Intended Intensity: RPE 6-7
- Target Loading: Heavy
- Fitness Attribute Improved: Muscular Endurance
- Target Score: 12-15 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- This piece is for quality, so we want heavy, controlled reps, not hasty, sloppy movement.
- Row: Should be completed at a moderate effort, just enough to raise the heart rate and pre-fatigue you a bit headed into the dumbbell work, but not limit you from large sets on the dumbbell work.
- Snatches: Move one clean rep at a time. Good, efficient mechanics will be especially important. Keep the dumbbell close to your body, traveling in a straight path with your elbow leading the way. Generate power from your hips and legs. Dip under the dumbbell in the catch so you don't have to pull the dumbbell as high overhead.
- Bent Over Rows & Suitcase Deadlift: Really fight to keep a tight, stable core on these movements. Work each set until the rep before your form would break, then rest.
SUBSTITUTIONS
12/10 CALORIE ROW
- 1:00 Time Cap
- 10/8 Calorie Ski
- 12/10 Calorie Bike Erg
- 10/8 Calorie Echo Bike
- 150m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
SINGLE-ARM DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatch
- Kettlebell Swing
- Plate Ground to Overhead
- 12 Barbell Power Snatches, @weight(95/65)
SINGLE-ARM BENT OVER ROW
- Reduce Loading/Reps
- 12 Barbell Bent Over Rows, @weight(95/65)
- Inverted Row
- Ring Rows
- Sub Bands
SUITCASE DEADLIFT
- Reduce Loading/Reps
- Sub Kettlebell or Plate
- Suitcase Carry
- 12 Barbell Deadlifts, @weight(95/65)
MOVEMENT PREP
2:00 Easy Row
2 Rounds With a Light Dumbbell:
10 Single-Arm DB Deadlifts
8 Single-Arm Bent Over Rows
6 Single-Arm DB Snatches
At Workout Weight:
5 Calorie Row
6 Single-Arm DB Snatches
6 Single-Arm DB Bent Over Rows
6 Single-Arm DB Suitcase Deadlifts