Strength
Build to a heavy set of 5 reps at a 20X1 without missing.
Then do 2 challenging sets of 8-12 cyclist squats @ 20X1
*spend :20-:30 in a reverse nordic stretch immediately after each working set
Notes
Cyclist squats can be loaded with kettlebell in the goblet position, or as a barbell back squat.
If you have never done this before, start with a kettlebell the first week. Only progress to a barbell if you are able to reach the top end of the rep range with a heavy kettlebell.
Use the same weight for both sets of cyclist squats and only increase weight if you were able to hit 2×12 the previous week. **Your cyclist squat weight will be unrelated to your front squat weight.**
On every working set of squats go immediately from your last squat rep to the reverse Nordic stretch. Focus on keeping your glutes contracted throughout to keep a good stretch on the quads and hip flexors. If you are very tight in this area consider leaning back to a box or bench rather than reaching your hands all the way to the ground.
After :20-:30 in the stretch you can rest as you normally would. Don’t hold the stretch for longer than :30.
Conditioning
For time
15 power cleans
25 front squats
1000 m row
*12 min cap*
Notes
The workout today is a sprint chipper of power cleans, front squats, and rowing. Your score will be the time it takes to complete the workout, or work completed at the 12 minute time cap.
Your power clean weight can be moderate. You can complete these reps in small touch and go sets, or quick singles.
Aim to complete the front squats in no more than 3 sets.
If think your pace on the rower will be slower than 2:10/500 m, consider decreasing the distance to 750-800 m.