Strength
Tempo Overhead Squats
- @ 33X1 x 3 x 5 sets
Notes
Today’s strength is tempo overhead squats. Each rep will be performed with a :03 descent and :03 pause in the bottom. You will warm up to a weight that feels like a 7/10 difficulty and use that same weight across all 5 sets.
If mobility is an issue, substitute overhead lunges and perform 2 on each leg.
Conditioning
Every 8:00 for 2 sets:
4 Rounds
- 12 Thrusters
- 75 Double Unders
6:00 time cap each set
Notes
Today’s conditioning is thrusters and double unders. You will complete 4 rounds at the top of every 8:00. Your score is the slowest of the 2 sets.
The thrusters should be light. Choose a weight you can maintain unbroken sets of 12 throughout the workout.
The double unders should take no longer than 1:00 to complete each round. Adjust the number of reps or perform single unders as a substitute.