Strength
Back Squat
- Build to a heavy set of 2.
- Drop 15% and do 2 sets of 2 reps.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 2, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 2 reps.
You can take as many sets as you need to build to the heavy set of 2. 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
Complete as many reps as possible in 2:30:
- 15m Dumbbell Front Rack Walking Lunge
- 10 Box Jump Overs
- 15 Wall Balls
- 10 Box Jump Overs
Rest 2:30
Notes
Our workout today is 3 rounds of 2:30 of work with 2:30 of rest. Your score is the total number of rounds and reps completed across 3 rounds.
Choose a moderate weight set of dumbbells that allows you to lunge 7.5m down and 7.5m back without putting the weights down. Be sure to touch the knee down softly each step.
Choose a box height that you can move smoothly and safely each rep. Step down from the box each jump.
Choose a light wall ball so that you can pick it up without hesitation and complete 15 reps in a row each round.