Strength
Backsquat: 3-4 sets of 4-6 reps @ 21X1
In between working sets, 8-10 single arm prone Cuban rotations per side
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you are short of 6 reps on any working set, repeat the same weight and try for sets of 6 across.
In between your working sets you will perform 8-10 single arm prone Cuban rotations per side.
Conditioning
For time
21-15-9-6-3
calories
dumbbell hang squat cleans
*11 min cap*
Notes
Today’s metcon is a descending ladder of calories and dumbbell hang squat cleans. You will complete 21 calories followed by 21 hang squat cleans, then 15 calories and 15 hang squat cleans…and so on until you have completed 3 calories and 3 hang squat cleans. Your time will be the time it takes to complete the ladder or the reps completed at the 11:00 time cap.
You should be able to move at a pace of at least 10 calories/minute. If this sounds like an aggressive pace to hold across the workout, then decrease your calories. Your ladder may look like 18-15-12-9-6-3.
Your dumbbell weight should be light. The goal is to split the sets of 21 and 15 in no more than 2-3 sets and stay unbroken for the rest of the ladder.