Strength
Back Squat @ 20X0
- x 2 x 5 sets
Notes
Today’s strength is back squats. You will perform 5 sets of 2 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 4, use about 5% more weight this week.
Conditioning
3 Rounds
- 16 Front Rack Lunges
- 12 Pull Ups
- 14 Box Jump Overs
- 21 Toes to Bar
18:00 time cap
Notes
Today’s conditioning is 3 rounds of lunges, pull ups, box jump overs, and toes to bar. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 18-minute time cap.
The lunges should be at a moderate weight. The overall volume is low, so it doesn’t have to be too light, but the goal should be to complete all 16 reps unbroken each round. Be sure to maintain a soft touch of the knee each rep.
The pull ups should take no more than 2 sets. You may substitute jumping pull ups or ring rows.
The box jump overs should be to a height that you can jump to without hesitation between reps and you will remain safe throughout the workout.
The toes to bar should take no more than 3-4 sets each round. Substitute knee raises or sit ups if needed.