Strength
Front Squat @ 32X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 sets of 2-3
Notes
Today’s strength is front 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. 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
In 8:00 complete 4 Rounds of:
- 8 Burpee Box Jump Overs
- 8 Dumbbell Snatches
- 8 Single Arm DB Thrusters
If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, then complete…
In 7:00 complete 4 Rounds of:
- 8 Burpee Box Jump Overs
- 8 Dumbbell Snatches
- 8 Single Arm DB Thrusters
If all work is completed beneath the 7 minute cap, rest the remainder and wait until the 15 minute mark, then complete…
In 6:00 complete 4 Rounds of:
- 8 Burpee Box Jump Overs
- 8 Dumbbell Snatches
- 8 Single Arm DB Thrusters
Notes
Today’s conditioning is a triplet of burpee box jump overs, dumbbell snatches, and single arm thrusters. Your score is the time to complete 12 rounds or the total number of rounds and reps completed within the given time frames.
You will begin by completing 4 rounds of 8 reps each under the 8-minute time cap. If you complete the 4 rounds, you will rest until the 8-minute mark, then complete another 4 rounds. If you did not complete 4 rounds, the workout is over and your score is the number of rounds and reps completed.
At the 8-minute mark, you will have until the 15-minute mark to complete another 4 rounds. If you did not complete the second set of 4 rounds, the workout is over and your score is the number of rounds and reps completed.
At the 15-minute mark you will have 6-minutes to complete another 4 rounds. If you finish the 4 rounds, your score is the total time to complete all 12 rounds. If you hit the 21-minute mark, your score is the number of rounds and reps completed.
The burpee box jump overs should never take longer than :45. Adjust the number of reps or box height as needed.
The dumbbell snatches should be at a moderate weight. The goal should be to complete the 8 reps unbroken throughout the workout.
The thrusters should be done with the same weight you use for your snatches. You may switch arms whenever you want. Always aim to complete the 8 reps unbroken.