Strength
3 rounds
Bulgarian split squat x 8-10/leg at 21X1
Single arm suitcase carry x 20 m/arm
Kickstand DB RDLs x 8-10/leg at 3011
Notes
Perform all 3 working sets of Bulgarian Split Squats at the same weight. You should be aiming for 10 reps/leg on each set. If you are able to complete 10 reps at the prescribed tempo on each working set you can increase weight next week. If you stop short of 10 reps or fail to maintain the tempo on any of your working sets, use the same weight the following week until you are able to complete 3×10 @ 21×1.
Use a heavy dumbbell or kettlebell on the suitcase carry. Brace your core to keep your posture upright and your spine neutral throughout the movement.
Use the same format on the Tempo RDL’s as you are on the Bulgarian Split Squats.
Conditioning
21-15-9
front squats
calories
11 minute cap
Notes
Today’s workout is a couplet of front squats and calories. You will perform 21 front squats followed by 21 calories, then 15 front squats and 15 calories, finishing with 9 front squats and 9 caloires. Your score is the time it takes you to complete the workout, or how many reps you complete in the 11 minute time cap.
Your front squats should be done at a moderate weight. The set of 21 should be done in 1-2 sets, and you should push the 15 and 9 to be unbroken.
The 21 calories should take no longer than 1:15. The set of 15 should take no longer than 1:00, and the 9 calories should be done in less than :40. If these paces sound aggressive, you can decrease the number of calories to 18-12-9.