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
20-25 calories
15 power cleans
20-25 calories
10 front rack reverse lunges
20-25 calories
5 thrusters
*13 min time cap*
Notes
Today’s workout is calories and power cleans, lunges, and thrusters. Your score is the time it takes to complete the workout, or rounds and reps at the 13 minute cap.
Calories should take no longer than 1:30. If this sounds like an unsustainable pace, decrease the calories to 18-20. You will use the same weight for all three barbell movements.
Choose your weight based on which will limit you the most and this will most likely be the thruster. Your weight should be moderately heavy. The power cleans should be done in quick singles. Your front rack lunges should be unbroken as well as your thrusters, but it should still be a challenging weight.