Strength
Back Rack Reverse Lunges @ 20X1
- x 5/side x 4 sets
Notes
Today’s strength is back rack reverse lunges. You will complete 4 sets of 5 reps per leg. Do not alternate legs each rep. Complete all 5 reps on one side, then complete all 5 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 6, aim to use 5% more weight this week.
Conditioning
7 Rounds
In 1:30:
- 1 Power Clean
- 3 Front Squats
- Max Calories
Rest :45
Notes
Today’s conditioning is 7 rounds of 1:30 of work with :45 of rest. In 1:30, you will complete 1 power clean, 3 front squats, then with the remaining time as many calories as possible. Your score is the lowest number of calories of the 7 rounds.
The power clean and front squats should be heavy. Choose a challenging weight, but one that you can repeat for 7 rounds with good technique while tired.
Stay consistent on the calories. Don’t start too fast because :45 is not enough time to recover from a sprint.