Strength
Back Squat @ 32X1
- Build to a heavy set of 3-4
- Drop 15% and do two more sets of 3-4
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 3-4 reps. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 3-4 reps at the same tempo.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that third rep, don’t try for the 4th rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
Every 5:00 for 3 rounds:
- 15 Box Jump Overs
- 25 Wall Balls
- 200m Run
Notes
Today’s conditioning is 3 rounds of box jump overs, wall balls, and running. You will complete a new round every 5-minutes. Your score is the sum total time from all 3 rounds.
The box jump overs should be done to a height that allows you to stay safe and move consistently. You don’t want to let the set of 15 take longer than 1-minute. Adjust the number of reps or box height as needed.
The wall balls should be done in 1-2 sets throughout the workout. Choose a ball that is light enough to allow you to maintain big sets.
The run should not take longer than 1-minute to complete. Adjust the distance as needed.