Strength
Front Squat
- x 2 x 3 sets @ RPE 8-9
Notes
Today’s strength is front squats. You will take 5-7 warm up sets to build to a weight that is challenging, but you can successfully complete 3 sets of 2 reps. On a scale of 1-10, it should feel like an 8-9. This means that you when you finish your first working set, you should feel like you could have completed 1 or 2 more reps.
Conditioning
For time, 21-15-9-6-3 reps of:
- Dumbbell Front Squats
- Toes to Bar
- 50 Double Unders after each round
12:00 time cap
Notes
Today’s workout is a triplet of dumbbell front squats, toes to bar, and double unders. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The dumbbell squats should be done with a moderate weight. The sets of 21 and 15 may get difficult and you might break once. But after that, the goal should be to maintain unbroken sets. You must keep your hands around the handles of the dumbbells. You may not sit them on your shoulders and hold on to the heads of the dumbbells.
Aim to complete the 21 and 15 toes to bar sets in no more than 4 sets with quick breaks. Substitute knee raises or sit ups, if needed.
The double unders should never take longer than :40 to complete. Adjust the number of reps or substitute single unders.