Strength
Back Squat @ 33X1
- 4 sets of 4 reps
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7-8/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets. If you were here last week, see if you can use the same weight for this week’s 4 reps as you used for last week’s 3 reps.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 6 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
5 Rounds
Complete as many rounds as possible in 2:00:
- 4 Thrusters
- 6 Burpees over the Bar
- 24 Double Unders
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2-minutes of work with 1-minute rest between efforts. Your score will be the number of rounds and reps completed each round.
The thrusters should be at a moderately challenging weight, but one that you can still complete 4 reps unbroken across a few rounds in the 2-minute window. If you do not have a barbell, perform heavy dumbbell or kettlebell thrusters.
The burpees over the bar should be done in under :30 each time. You can adjust the number if they are going to eat up too much time in the 2-minute window.
The double unders should be quick and unbroken. Either adjust the number of reps to something you can consistently do unbroken, perform single unders, or, if you do not have a jump rope, perform jumping jacks.