Strength
Back Squat @ 21X2
- x 4-5 x 5 sets
Notes
Today’s strength is back squat. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :02 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 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
5 Rounds
In 2:30:
- 300m Run @ mile pace
- Max Toes to Bar
Rest :30 between rounds
Notes
Today’s workout is 5 rounds of running and toes to bar. You will begin each work interval with a 300m run at mile pace and use the remaining time to complete as many toes to bar as possible. Your score is the number of toes to bar completed across the 5 rounds.
The run should be at mile pace. If you don’t have a current mile time, you’ll work by feel and run at a hard but repeatable pace.
If you struggle to connect toes to bar, substitute knee raises, leg raises, or knees to elbow.