Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 8
Complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set.
Notes
Today’s strength is front rack lunges. You will complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set. All 4 working sets will be at the same weight. You will use an RPE 8 today. You should feel like you could have completed 1-2 more reps when you are done with your first set. Be sure to maintain a soft touch of the knee on the ground each rep. Aim to use about 5% more weight than last week.
Conditioning
For time, 1-2-3-4-5-6-7-8-9-10 reps of:
- Burpees over the Bar
- Clean and Jerks
12:00 time cap
Notes
Today’s workout is a simple couplet of burpees and clean and jerks. Your score is the time it takes to complete the 55 reps of each movement or the number of reps completed under the 12-minute time cap.
For the burpees, if you cannot maintain a pace of at least 10 per minute consider adjusting the rep scheme to 1-1-2-2-3-3-4-4-5-5.
The clean and jerks should be light. You should be able to maintain small touch and go sets throughout the workout.