Strength
Overhead Squat @ 22X1
x 3 x 5 sets
Notes
Today’s strength is overhead squats. You will perform 5 sets of 3 reps with the same weight across each set. Each rep will be performed with a :02 negative, :02 pause in the bottom, and :01 pause between reps. The tempo is slightly faster than last week, so aim to use about 5# more this week.
Perform a push jerk from the back rack to get the barbell overhead. If you are very mobile, you can use a narrower grip. Otherwise, you will use your snatch grip.
If you have mobility restrictions that don’t allow you to complete an overhead squat, you can work on limited range of motion squats or perform an overhead lunge.
Conditioning
5 Rounds for time
- 200m Run
- 6 Clean and Jerks
- 200m Run
- 6 Burpees over the Bar
Rest 1:00 between rounds
19:00 time cap
Notes
Today’s conditioning is 5 rounds of running, clean and jerks, and burpees with 1-minute rest between rounds. Your score is the time to complete the 5 rounds plus the four 1-minute rest intervals between each round. When you finish your 5th round, look up at the clock and that is your score.
The runs should take no longer than 1-minute to complete. Adjust the distance if you cannot maintain an 8:00 mile pace.
Aim to use a light-moderate weight for the clean and jerks. If you were here for “Grettel” last week, use that weight today. You should perform quick singles or touch and go sets.
The burpees should be done at a quick pace. Lower the number of reps if you think they will take longer than :30 to complete.