Strength
Back Squat @ 21X2
- x 2-4 x 5 sets
Notes
Today’s strength is back squats. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
For time:
- 800-1000m Row or 1600-2000m Bike
- 30 Clean and Jerks
10-minute time cap
Notes
Today’s workout is a simple couplet of rowing or biking and clean and jerks. Your score is the time to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
The row or bike should take no longer than 4-minutes. Adjust the target distance accordingly.
The barbell should be light. Very quick singles or small touch and go sets would be a good strategy.