Strength
Overhead Squat @ 33X1
- x 1 x 5 sets
RPE 7 across
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 1-rep max.
If you were here for last week’s sets of 2, aim to use 5-10% more weight this week.
Conditioning
4 Rounds for time
- 25 Wall Balls
- 15 Toes to Bar
- 50 Double Unders
14:00 time cap
Notes
Today’s workout is 4 rounds of wall balls, toes to bar, and double unders. Your score is the time to complete the 4 rounds or the number of rounds and reps completed under the 14:00 time cap.
The walls balls should be completed in no more than 2 sets every round. Choose a ball light enough to allow you to maintain bigger sets.
The toes to bar should take no longer than 1:00 to complete each round. You may substitute knee raises or sit ups.
The double unders should take no longer than :40 to complete each round. Adjust the number of reps or perform single unders.