Strength
Front Squat @ 20X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 sets of 2-3
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 2-3. Aim for 3 reps each set. As you add weight, it will become harder to maintain the tempo. If you complete your 2nd rep and find that you cannot maintain the tempo on the 3rd 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 2-3 reps with the same tempo.
Conditioning
4 Sets
In 2:00
- 6 Double DB devil press
- 6 Double DB front rack squats
- Max calories in remaining time
Rest 1:00
Notes
Our workout today is 4 sets of 2:00 of work with 1:00 of rest between sets. You will begin each 2:00 interval with a buy in of 6 devil press and 6 front squats. You will then use the remaining time to complete as many calories as possible. Your score is the sum total number of calories from the 4 working sets.
The devil press and front squats should be done with the same set of dumbbells. The devil press will most likely be the limiter here, so choose a weight that feels moderate-heavy for the devil press. You may double dumbbell snatch or double dumbbell clean and jerk for the ground to overhead portion of the devil press. Aim to complete the 6 reps in no more than :40.
Try to stay consistent across all 4 rounds of calories. Hold back just enough to repeat your efforts.