Strength
Back Squat @ 20X0
- x 8 x 3 sets
Notes
Today’s strength is back squats. You will perform 3 sets of 8 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. If you were here for last week’s sets of 10, use about 5% more weight this week.
Conditioning
For time:
- 27-21-15-9 Calories
- 12-10-8-6 Power Cleans
11:00 time cap
Notes
Today’s conditioning is a simple couplet of calories and power cleans. Your score is the time to complete the reps or the number of reps completed under the 11-minute time cap.
The calories should be completed at a pace of at least 12/minute. If that does not sound like a sustainable pace for you, adjust the rep scheme to 21-15-9-3.
The power cleans should be a moderately heavy weight. One rep every :05 would be a good pace to maintain. If you do not have anything heavy available to you, increase the reps each round.