Strength
Overhead Squat @ 11X1
- 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 :01 negative, :01 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
Every 4:00 for 4 rounds:
- 15 Pull Ups
- 15 Wall Balls
- 15 Box Jump Overs
Notes
Today’s conditioning is 4 rounds of pull ups, wall balls, and box jump overs. You will begin a new round at the top of every 4:00. Your score is the sum total time from all 4 rounds.
The pull ups should be completed in 2-3 sets. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
The wall balls should be done unbroken throughout the workout. Choose a light enough ball to maintain sets of 15.
The box jump overs should be done to a height where you will remain safe and can keep a consistent pace. Keep in mind these come immediately after wall balls.