Strength
Front Squat
- x 4 x 5 sets
Rep 1 is performed with a :03 negative and :03 pause. Reps 2-4 are normal speed.
Notes
Today’s strength is front squats. You will perform 5 sets of 4 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following three reps will be normal speed.
Take 4-6 warm up sets to build to your working weight. Aim to use the same weight as last week’s sets of 3. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
For time:
- 30 Front Rack Lunge Steps
- 100 Double Unders
- 50 Dumbbell Snatch
- 100 Double Unders
- 30 Front Rack Lunge Steps
10:00 time cap
Notes
Today’s conditioning is a chipper involving lunges, double unders, and snatches. Your score is the time to complete all the work or the number of reps completed under the 10-minute time cap.
The lunges should be done at a moderate weight that allows you to complete the 30 reps in 1-2 sets each time. You may perform these as reverse ,forward, or walking lunges.
The double unders should take no longer about 1:30 each set. Adjust the number of reps or substitute single unders.
The dumbbell snatch should be at a moderate weight that allows you to complete the 50 reps in about 3 sets.