Strength
Overhead Squat @ 33X1
- x 2 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 you were here last week, aim to use 5-10% more weight than you used for last week’s sets of 3.
If mobility is an issue, substitute overhead lunges and perform 2 on each leg.
Conditioning
6 Rounds for time:
- 9/12 Calories
- 12 Overhead Lunge Steps
- 9 Toes to Bar
15:00 time cap
Notes
Today’s conditioning is 6 rounds of calories, overhead lunges, and toes to bar. You score is total time or the number of rounds and reps completed in under the 15-minute time cap.
The calories should take no longer than 1:00 to complete each round. Adjust the number accordingly.
The overhead lunges should be performed with a light weight that allows you to transition quickly between movements and perform the reps unbroken.
The toes to bar should be done in 1-2 quick sets. You may substitute knee raises or sit ups as needed.