Strength
Back Squat
- Build to a heavy single.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 1.
You can take as many sets as you need to build to the heavy single. It will probably take around 5-7 warm up sets. Make small jumps at the heavier weights.
We encourage you not to hit failure. This requires that you know what sort of jumps in weight to make. If you are unsure whether to add 5s or 10s, choose the smaller increase. That being said, 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 for time:
- 400-500m Row or 800-1000m Bike
- 20 Dumbbell Front Rack Reverse Lunges
- 80 Double Unders
15:00 time cap
Notes
Today’s workout is a simple triplet of rowing or biking, lunges, and double unders. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The row or bike should take no longer than 2-minutes each round. Adjust the target distance accordingly.
Use a moderate weight for the lunges. Aim to complete the 20 reps in 1-2 sets and maintain a soft touch of the knee each step.
The double unders should take no longer than 1-minute to complete. Adjust the number of reps or substitute single unders.