Strength
Front Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Today’s strength is front squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 1-2 reps. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 1-2 reps at the same tempo.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 1st rep, don’t try for the 2nd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
Every 6:00 for 3 rounds:
- 15-20 Calories
- 25 Overhead Squats
- 15-20 Calories
Notes
Our workout today a couplet of calories and overhead squats. You will start a new round every 5-minutes. Your score is the sum total time from each round.
The calories should not take longer than 1:15 to complete. Adjust the target number if you cannot maintain those paces.
The overhead squats should be light. If you were here at the beginning of the month when we tested “Nancy” you should use the same weight. The goal should be to complete the 25 reps in 1-2 sets.