Strength
Front Squat
- build to a heavy 1 with a :03 descent and :03 pause
- drop 10% and do 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. Your coach will take you through a thorough lower body warm up before you begin squatting. To warm up, at very light weights practice the tempo for one rep, then complete a few more reps normal speed to loosen up. Once you get to more moderate weights, simply do one rep at a time at the prescribed tempo. Pay attention to how quickly you stand up out of the bottom. If you stand up quickly, make a moderate jump in weight. If there is a bit of a grind on the way up, either make a small jump in weight or stop there. We don’t want to hit failure on any reps today. Once you have found your heavy single, take 10% off the bar and complete 2 more sets of 3 reps with no tempo restriction.
Conditioning
At 0:00, complete 3 rounds for time:
- 10 Dumbbell Thrusters (35/50)
- 60 Double Unders
At 8:00, complete for time:
- 30 Dumbbell Thrusters (35/50)
- 180 Double Unders
6:00 time cap
Conditioning Notes
Today’s workout consists of two task priority intervals. There is a 6:00 time cap on both workouts.
Choose a set of dumbbells that allows you to complete sets of 10 unbroken. The set of 30 in part 2 will get challenging, so if the sets of 10 in the first workout are very challenging, lower the weight a bit.
The double unders should be completed in under :45 in part 1. You may lower the number or perform single unders to accomplish this.