Strength
Front Rack Reverse Lunges
- x 6/leg x 4 sets @ RPE 8.5-9
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 8.5-9 today. You should feel like you could have completed 1 more rep when you are done with your first set. Be sure to maintain a soft touch of the knee on the ground each rep. Aim to use about 5% more weight than last week.
Conditioning
5 Rounds for time
- 15 Russian Kettlebell Swings
- 12 Box Jump Overs
- 9 Pull Ups
14:00 time cap
Notes
Today’s workout is a simple triplet of Russian kettlebell swings, box jump overs, and pull ups. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell swings should be heavy compared to your normal swings. Russian swings means that the bell only needs to get to chest height. The bottom of the bell should be facing the wall in front of you. Choose a weight that you can complete the 15 reps in 1-2 sets throughout the workout.
Choose a box height that allows you to move smoothly and safely each jump. Don’t spend more than 1:30 on the jumps each round.
The pull ups should be completed in 1-2 sets throughout the workout. Adjust the number of reps or substitute jumping pull ups, banded pull ups, or ring rows.