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
2 Sets
Complete as many rounds as possible in 2:00:
- 4 Front Squats
- 8 Burpees over the Bar
Rest :30
Complete as many rounds as possible in 2:00:
- 4 Power Cleans
- 8-10 Calories
Rest :30
Notes
Today’s workout is 2 sets of two different 2-minute intervals with :30 rest between them. Your score is the total number of rounds and reps completed across 4 working intervals.
The barbell weight should be determined by the movement you find more challenging. You should be able to maintain the 4 front squats unbroken and the 4 power cleans done in under :16. Choose a moderate weight.
The burpees should take no longer than :40. Adjust the number of reps accordingly.
The calories should take no longer than :40. Adjust the target number accordingly.