Strength
Back Squat
- build to a heavy 2-3 at 33X1
- drop 20% and complete 2 sets of 3 reps at 33X1
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :03 negative, :03 pause, and :01 pause between reps. As you build up, aim for 3 reps every set. If you cannot maintain the tempo after the 2nd rep, rack the bar. You have found your heavy set for the day. You will then take 20% off the bar and complete 2 more sets of 3, following the same tempo restriction. These drop sets should not feel too heavy.
Conditioning
With a partner, alternate full rounds, and complete 4 rounds each:
- 60 Double Unders
- 15 Dumbbell Front Squats (50/35)
- 12/9 Calories
20:00 time cap
Conditioning Notes
Today’s conditioning is a task priority to be completed with a partner. There is a 20:00 time cap on this workout, which means no individual round should take longer than 2:30.
The double unders should be completed in :40 or less. Adjust the number of reps or perform single unders if needed.
The dumbbell front squats should be completed unbroken every round. You may hold the dumbbells in the front rack however you’d like as long as your hands remain around the handles. Adjust the weight accordingly.
The calories should take :40 or less to complete each round. Adjust the number accordingly.