Strength
Back Squat @ 20X0
- x 6 x 3 sets
Notes
Today’s strength is back squats. You will perform 3 sets of 6 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 8, use about 5% more weight this week.
Conditioning
2 Sets
Complete as many reps as possible in 7:00:
- 4, 8, 12, 16… Wall Balls
- 35 Double Unders
Rest 3:00 between sets
Notes
Today’s conditioning is a ladder of wall balls with 35 double unders after each set. You will start with 4 wall balls and add 4 reps each round. Your score is the lower of the 2 set’s total reps.
The wall balls should be done with a weight that allows you to complete at least 16 reps unbroken when you are tired.
The double unders should take no longer than :30 to complete. Adjust the number of reps or substitute single unders.