Strength
Back Squat @ 22X1
- x 4 x 4 sets
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :02 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 8/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets. If you were here last week, try and use the same weight for today’s sets of 4 as you did for last week’s sets of 3.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 6 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
For time:
- 40/30 Calories
then complete 10 rounds of:
- 8 Wall Balls
- 8 Burpees
then complete:
- 40/30 Calories
16:00 time cap
Notes
Today’s workout is for time. Your score will be how long it takes to complete all the work, or the number of reps you complete in the 16:00 time cap.
The calories should take no longer than 4:00 on each end of the workout. Adjust the number accordingly. If you do not have a machine, run 800m or a distance that will take no longer than 4:00.
The wall balls should be unbroken throughout the 10 rounds. Choose a weight where you will not hesitate to pick up the ball between rounds.
The burpees should take no longer than :45 each round. Adjust the number if they are going to take up too much time each round and put you above the time cap.