Strength
Back Rack Reverse Lunges @ 20X1
- x 6/leg x 4 sets
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 6 reps per leg. Do not alternate legs each rep. Complete all 6 reps on one side, then complete all 6 reps on the other side.
Every rep will be performed with a :02 descent, light tap of the knee on the ground, and :01 pause between reps. Choose a weight that feels challenging, but allows you maintain the tempo and a soft touch of the knee on the ground each rep. If you were here for last week’s sets of 8, aim to use 5-10% more weight this week.
Conditioning
Every 3:00 for 6 rounds:
- 200m Run
- 10 Hang Power Cleans
- 5 Box Jumps
Notes
Today’s conditioning is 6 rounds of running, hang power cleans, and box jumps. You will complete a new round every 3-minutes. Your score is the slowest of the 6 rounds.
The runs should take 1-minute or less. Adjust the distance accordingly.
The hang power cleans should be done with a moderate weight that allows you to complete the 10 reps unbroken. But you will get rest between rounds, so there is room to challenge yourself a little bit.
Choose a height on the box jumps that allows you to remain safe throughout the workout. Focus on a soft landing each rep.