Strength
Back Squat @ 21X2
- x 6-8 x 4 sets
Notes
Today’s strength is back squats. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
3 Sets:
Intervals 2:30 On / 1:00 Off
- 80 Double Unders
- 10 Burpees over Dumbbells
- Max Reps Dumbbell Thrusters
Notes
Today’s workout is 3 sets of 2:30 of work with 1:00 of rest between sets. You will complete a buy in or 80 double unders and 10 burpees over the dumbbells each set. With the remaining time, complete as many dumbbell thrusters as possible. Your score is the number of thrusters completed across the 3 sets.
The double unders should take no longer than 1:15. Adjust the number of reps or substitute single unders.
The burpees should take no longer than :40. Adjust the number of reps as needed.
The dumbbell weight should be moderate. You should be able to complete at least 10 reps unbroken with your chosen weight.