Strength
Back Squat @ 32X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 more sets of 2-3
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 2-3 reps. Aim to squat about 5% more than last week. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 2-3 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 2nd rep, don’t try for the 3rd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
For time:
3 rounds of
- 20 Wall Balls
- 50 Double Unders
immediately into 3 rounds of
- 15 Wall Balls
- 15 Burpees
12:00 time cap
Notes
Today’s conditioning is a couplet of wall balls and double unders, followed by a couplet of wall balls and burpees. Your score is the time to complete all 6 rounds of work or the number of rounds and reps completed under the 12-minute cap.
Choose a wall ball weight that allows you to complete the work in no more than 2 sets each round.
The double unders should take no more than :40 each round. Adjust the number of reps or substitute single unders.
The burpees should take no more than 1:15 to complete the 15 reps. Adjust the number of reps accordingly.