Strength
Build to a heavy set of 3 frontsquats at a 20X1 without missing.
Then do 2 challenging sets of 6-8 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 2X12 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
3 rounds for time
500 m row/1000 m bike
18 dumbbell thrusters
15 pull ups
*12 minute time cap*
Notes
Today’s workout is three rounds for time of rowing, dumbbell thrusters, and pull ups. Your score is the time it takes to complete all three rounds or work completed at the 12 minute cap.
If you think your row split will be slower than 2:10, consider rowing closer to 350 m or biking 700 m.
Your dumbbell weight should be light-moderate. Try to keep the thrusters in no more than 2 sets.
Pull ups should be completed in 3-4 sets. You may substitute banded pull ups or jumping pull ups.