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. This is the same rep scheme as last week. Aim to squat about 5 more lbs over last week, if possible.
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
3 Sets
Complete as many rounds as possible in 4:00:
- 10m Dumbbell Front Rack Walking Lunge
- 5 Bar Muscle Ups or 10 Pull Ups
- 15-20 Calories
Rest 4:00 between sets
Notes
Our workout today is 3 sets of 4 minutes of work with 4 minutes of rest between each set. Your score is the sum total number of rounds and reps from all 3 sets.
Maintain a soft touch of the knee on the ground each step and aim to complete the 10m unbroken throughout the workout. This means we are looking for a light-moderate weight.
The bar muscle ups or pull ups should be done 1-2 sets throughout the workout. Substitute any pull up variation in order to maintain this stimulus.
The calories should take no longer than 1-minute to complete. Adjust the number accordingly.