Strength
Every :35 for 10 rounds
- 7 Thrusters @ 10X1
Notes
Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 7 reps at a 10X1 tempo at the top of every :35 for 10 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.
The sets of 7 will take about :21 to complete, which means you will have about :14 to rest before your next set. Choose a weight that allows you to complete all 10 sets with a perfect tempo. Aim to use the same weight as last week’s 10 sets of 5.
Conditioning
Every 2:30 for 7 rounds:
- 7-10 Calories
- 8 Box Jump Overs
- 6 Dumbbell Snatch
Notes
Today’s workout is calories, box jump overs, and dumbbell snatches. These are fast intervals. Your score is the slowest of the 7 rounds.
The calories should take no longer than :30 each round. Adjust the number accordingly.
The box jump overs should be done at a height that allows you to remain safe, but will not hesitate between jumps throughout the workout.
The dumbbell snatches should be heavy. The volume is very low, so challenge yourself here.