Strength
Take 6:00 to build in weight to a moderately heavy set of 5 reps @ 10X1.
+
Every minute on the minute for 5:00:
- 8 reps @ 10X1
Notes
Today’s strength is thrusters and it is two parts. You will first build in weight at your own pace to a moderately heavy set of 5 reps at a 10X1 tempo. Then, you will take weight off the bar and complete 8 reps every minute for 5-minutes at the same tempo.
The tempo is important. The :01 pause overhead allows you to take a breath between reps. Then work on descending smoothly and using the stretch reflex in the squat to help with the next rep.
Conditioning
For time:
- 100-120 Calories
- *At the top of every minute complete 3 devil press
12:00 time cap
Notes
Today’s workout is 100-120 calories for time. At the top of every minute including at the start of the workout you will complete 3 devil press. You will have the remainder of the minute to accumulate as many calories as possible. Your score is the time it takes to complete 100-120 calories.
The devil press should be done with a light weight that allows you to complete the 3 devil press in under :20 every round.
Focus on transitioning as quickly as possible back to the machine. You will make up more ground with a :03 transition and a slower pace than taking :10 to transition and rowing or biking at a faster pace.