Strength
Front Squat
- x 8 x 4 sets @ RPE 6-7
Notes
Today’s strength is front squats. You will complete 4 working sets of 8 reps. All 4 working sets should be done at the same weight. The first set should feel like a 6-7/10 difficulty. This means that when you finish your first set, you should feel like you could have done 3-4 more reps. Take 2-3 minutes rest between sets.
Conditioning
For time:
- 1000m row
- 50 Thruster (empty barbell)
- 30 Pull-ups
12:00 time cap
Notes
Today’s workout is the classic chipper, “Jackie”. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
The row should take no longer than 4:30. If you cannot maintain a 2:15/500m pace or faster, adjust the distance to 750m.
The barbell is meant to be very light. The prescribe weight is normally just an empty barbell. Your goal should be to complete the 50 reps in 1-2 sets.
The pull ups should take no longer than 2:30. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.