Strength
Overhead Squat @ 33X1
- x 2 x 5 sets
Rate of perceived exertion: 7/10 across all sets
Notes
Today’s strength is overhead squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 working sets. When you finish the first set, you should feel like you could have done a few more reps at that tempo. This is not a 2-rep max.
If you were here for last week’s sets of 3, aim to use 5-10% more weight this week.
Conditioning
3 Rounds for time:
- 40/35 Calories
- 20 Dumbbell Box Step Overs (2 dumbbells)
- 10 Burpee Box Jump Overs
20 minute time cap
Notes
Today’s conditioning is 3 rounds of calories, step overs, and burpee box jump overs. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 20-minute time cap.
The calories should take no longer than 3-minutes each round. Adjust the number of calories if needed to stay within that time domain. If you do not have a machine, substitute a 600m run.
The step overs should be done with two dumbbells held in a farmer’s carry. Choose a weight and box height that allows you to complete the 20 reps in no more than 2 sets.
The burpee box jump overs should take no longer than 1:00 to complete. Choose a box height that allows you to complete the reps safely without hesitation between the jumps.