Strength
Back Squat @ 31X2
- x 8-10 x 3 sets
Notes
Today’s strength is back squat. You will complete 3 working sets of 8-10 reps. Each rep will be performed with a :03 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 10 reps on all 3 working sets, you can increase weight the next week and start the process over again. If you have to stop at 8 or 9 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 3 sets of 10 reps. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×10
Week 2: 100×9, 100×10, 100×10
Week 3: 100×10, 100×10, 100×10
Week 4: 105×8, 105×8, 105×9
Etc…
Conditioning
3 Sets
In 2:30:
- 12-15 Calories
- 22.5m Dumbbell Front Rack Walking Lunge
- Max Burpees to a target
Rest 2:30
Notes
Today’s workout is 2:30 of work with 2:30 of rest for 3 sets. In each work interval you will begin with 15-20 calories and a 22.5m walking lunge. With the remaining time you will complete as many burpees to a target as possible. Your score is the number of burpees completed across all rounds.
The calories should take no longer than :45. Adjust the target number accordingly.
The lunge should be light so that you can complete the whole 22.5m without putting the dumbbells down.
Find a target that is just above your reach so that you have to jump to touch the target with both hands.