Tuesday 2023.01.03

Jan 2, 2023

Strength

Back Squat @ 21X2

• x 2-4 x 5 sets

Notes

Today’s strength is back squats. You will complete 5 working sets of 2-4 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 4 reps at the prescribed tempo for all 5 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:

Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…

Conditioning

3 Rounds for time:

• 400-500m Row or 800-1000m Bike
• 20 DB Front Rack Reverse Lunge Steps
• 100 Double Unders

15:00 time cap

Notes

Today’s workout is a triplet of row or bike, lunges, and double unders. Your score is the time to complete the 3 rounds or the number of rounds and reps completed under the 15-minute time cap.

The row or bike should take no longer than 2-minutes. Adjust the distance accordingly.

Choose a light set of dumbbells that allows you to complete the 20 reps unbroken across all 3 rounds.

The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.

Monday 2023.01.02

Jan 1, 2023

Conditioning

10 rounds for time of:

• 8 ground-to-overheads
• 10 bar-facing burpees

Time cap: 15 minutes

Notes

Today’s workout is a repeat of Open Workout 20.1. Your score is the time to complete 10 rounds of ground to overhead and burpees or the number of rounds and reps completed under the 15-minute time cap.

The barbell should be light. You may perform a power clean and jerk or a power snatch. Each round of 8 should take no longer than :40 to complete.

If you spend :40 on the barbell, that leaves you :50 to complete the 10 burpees in order to finish under the time cap.