Strength
Front Squat
- x 5 x 5 sets
First rep is performed with :03 negative and :03 pause
Reps 2-5 are normal speed
Notes
Today’s strength is front squats. You will perform 5 sets of 5 reps all at the same weight. The first rep will be performed with a :03 descent and :03 pause in the bottom. The following four 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 4. It should feel challenging, but the tempo must remain perfect and you should not feel like you are close to your max.
Conditioning
10 Rounds for time:
- 3 Hang Squat Cleans
- 6 Toes to Bar
- 15 Double Unders
15:00 time cap
Notes
Today’s conditioning is 10 rounds of hang squat cleans, toes to bar, and double unders. Your score is the time to complete all 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The hang squat cleans should be at a moderate weight, but one at which you can still perform all 3 reps unbroken across the 10 rounds.
The toes to bar should be done in 1, maybe 2, quick sets. Substitute knee raises or sit ups if needed.
The double unders should be done very quickly. Don’t spend longer than :20 with the jump rope. Substitute single unders if needed.