Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 7
Complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set.
Notes
Today’s strength is front rack lunges. You will complete 6 reps on one side, then 6 reps on the other side. Switch which leg you start with each set. All 4 working sets will be at the same weight. You will use an RPE 7 today. You should feel like you could have completed a few more reps when you are done with your first set. Be sure to maintain a soft touch of the knee on the ground each rep.
Do not start this month of lunges with too heavy of a weight. The rep scheme will remain the same throughout the month and we will be adding weight each week. If you start too heavy today, you will have no room to go up in weight.
Conditioning
Every 4:00 for 4 rounds:
- 10 Overhead Squats
- 10 Burpees over the Bar
- 10 Thrusters
- 10 Burpees over the Bar
Notes
Today’s workout is 4 rounds of overhead squats, burpees, thrusters, and more burpees. You will start a new round every 4-minutes. Your score is the total time from all 4 rounds.
The overhead squat and thruster barbell should be light-moderate. You should be able to complete the 10 reps unbroken on both exercises. Use the more challenging of the two exercises to dictate the weight.
The burpees should never take longer than :45. Adjust the number of reps if needed.