Strength
Front Squat @ 20X1
- build to a heavy set of 3-4
- drop 15% and do 2 sets of 3-4
Notes
Our strength today is front squats. Each rep will be performed with a :02 descent, no pause at the bottom, and :01 pause between reps.
You will begin by building to a heavy set of 3-4. Aim for 4 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 3rd rep and find that you cannot maintain the tempo on the 4th rep, rack the bar. You have found your heavy set for the day.
You will then take 15% off the bar and perform 2 more sets of 3-4 reps with the same tempo.
Conditioning
For time:
21-15-9 reps of:
- Wall Balls
- Pull Ups
immediately into 3 rounds of:
- 9 Dumbbell Thrusters
- 3 Bar Muscle Ups or 9 pull ups
14:00 time cap
Notes
Our workout today is a couplet of wall balls and pull ups immediately into a couplet of dumbbell thrusters and bar muscle ups or pull ups. Your score is the time to complete both couplets.
The wall balls should be light enough to maintain unbroken sets.
Aim to finish the pull ups in no more than 3 sets at any point in the workout. You may adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.
The dumbbell thrusters should be at a moderate weight. The sets are small, so you should still be able to complete 9 in a row.
The bar muscle ups should be completed in 1 set. If you are doing pull ups again, consider trying a more difficult variation of a pull up. For example, if you did chin-over-bar pull ups during the first couplet, aim for chest-to-bar pull ups during the second couplet.