Strength
Back Squat
- build to a heavy 3-4 reps @ 33X1
- Drop 20% and do 2 sets of 3 reps @ 33X1
Strength Notes
Today’s strength is back squats. Every rep today will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. You will start by building in weight, aiming for 4 reps at the prescribed tempo. If there comes a point where, after 3 rep, you need more than :01 rest at the top, or can’t manage the :03 descent, rack the bar. You have found your heavy set for the day. You will then take 20% off the bar and complete two more sets of 3 at the same tempo. These drop sets should not feel difficult.
Conditioning
Complete 5 rounds for time:
- 15/12 Calories
- 15 Goblet Squats (70/53)
- 10 Box Jump step down
Conditioning Notes
Today’s conditioning is a task priority with a 15:00 time cap. This gives you 1:00 per movement, including transition times.
The calories should take no longer than 1:00 each round. Adjust the number accordingly.
The goblet squats should be performed unbroken. This is a light-moderate weight.
The box jumps should be performed at a height where you do not hesitate between jumps. Lower the box height accordingly.