Strength
Back Squat
- x 5 x 3 sets
First rep has a :10 negative.
Reps 2-5 have no tempo restriction.
Notes
Today we will be doing 3 working sets of 5 back squats. The first rep will be performed with a :10 negative. The next three reps has no tempo restriction. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.
Aim to use 90% of your heavy single from four weeks ago for all 3 working sets. If you were not here, you can build to a heavy single with a :10 descent.
Conditioning
For time:
- 10 Back Squats
- 20 Burpees over the Bar
- 10 Front Squats
- 40 Double Unders
- 10 Overhead Squats
- 80 Double Unders
- 10 Overhead Squats
- 40 Double Unders
- 10 Front Squats
- 20 Burpees over the Bar
- 10 Back Squats
15:00 time cap
Notes
Our workout today is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 15-minute cap.
The squat weight will be determined by the overhead squat. It should be a moderate weight that allows you to complete both sets of 10 unbroken. If you do not have the mobility for an overhead squat, you can substitute an overhead lunge or a front squat.
The burpees should take no longer than 1:30. Adjust the number of reps accordingly.
Aim to spend no more than :30 on the jump rope for the sets of 40 and no more than 1:00 for the set of 80. Adjust the number of reps or substitute single unders.