Strength
Back Squat
- Build to a heavy set of 5 at RPE 9.
- Drop 15% and do 2 sets of 5.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 5, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 5 reps.
You can take as many sets as you need to build to the heavy set of 5. It will probably take around 5-7 warm up sets. Make small jumps at the heavier weights and you want to finish, feeling like you left a little bit in the tank. The drop sets should feel light. Focus on driving up out of the bottom of the squat with speed.
You should not hit reach failure today, but it is always safe to know how to bail properly. Here is a good tutorial. If you are not comfortable with that technique and have not practiced at lighter weights first, ask for a spotter.
Conditioning
3 Rounds
In 3:00:
- Run 400m
- Max Wall Balls in remaining time
Rest 1:00
Notes
Our workout today is 3 sets of running and wall balls. You will have 3-minutes to complete a 400m run, then as many wall balls as possible in the remaining time. Your score is the total number of wall balls across the 3 sets.
The runs should take no longer than 2:15 each round. Adjust the distance accordingly.
Choose a light wall balls that allows you to complete at least 20 reps unbroken. Try to finish the run, start the wall balls immediately, and continue working until the 3-minutes has expired.