Strength
Back Squat @ 20X0
- x 4 x 4 sets
Notes
Today’s strength is back squats. You will perform 4 sets of 4 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. If you were here for last week’s sets of 6, use about 5% more weight this week.
Conditioning
Complete as many rounds as possible in 20:00:
- 30 Wall Balls
- 20 Box Jump Overs
- 10 Dumbbell Snatch
Rest 2:00 after each round.
Notes
Today’s conditioning is 20 minutes of wall balls, box jump overs, and dumbbell snatch. You will complete a round and then rest 2-minutes before beginning the next round. Your score is the number of rounds and reps completed in 20 minutes.
The wall balls should be done with a weight that allows you to finish the 30 reps in 1-2 sets each round.
The box jump overs should be done with a height that allows you to remain safe and jump without hesitation between reps. You do not have to stand up on top of the box before coming down on the other side. Aim to get the 20 reps done in under 1-minute. Adjust the number of reps or height in order to maintain that pace.
The dumbbell snatch should be at a moderate-heavy weight. The overall volume of snatches will be low, so you can challenge yourself a little here. But aim to get the 10 reps done in under :45.