Strength
Front Squat @ 24X1
- x 3 x 5 sets
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps using the same weight for all 5 sets. Every rep will be performed with a :02 negative, :04 pause in the bottom, and :01 pause between reps. Don’t hover during the pause. Sit as low as you safely can into the bottom of the squat.
Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. That means you should finish your first set and feel like you could have completed a few more reps. Use that weight for all 5 sets.
Conditioning
4 Rounds for time
- 20-30 Calories
- 20 Toes to Bar
- 10 Thrusters
- 10 Overhead Lunge Steps
18-minute time cap
Notes
Today’s conditioning is 4 rounds of calories, toes to bar, thrusters, and lunges. Your score is the time it takes to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The calories should take no longer than 2-minutes to complete. Adjust the number accordingly.
The toes to bar should be done in no more than 4 sets with quick breaks between each. You may substitute knee raises or sit ups.
The thrusters should be at a moderate weight but you should remember that the weight may be limited by your overhead lunge capacity. A good strategy would be to complete 9 thrusters, then take a break before completing 1 squat clean into your last thruster plus the overhead lunges unbroken.