Strength
Take 6:00 to build in weight to a moderately heavy set of 3 reps @ 10X1.
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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 3 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. Aim to use just slightly more weight for the 5 rounds of 8 than last week.
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
Every 4:00 for 4 rounds:
- 400m Run
- 10 Weighted Step Ups (1 Dumbbell, hold anyway)
- 10 Pull Ups
Notes
Today’s workout is 4 rounds of running, step ups, and pull ups. You will begin a new round every 4-minutes. Your score is the total time from all 4 rounds.
The runs should take no longer than 2:15. Adjust the distance accordingly.
The step ups should be done with a moderate weight dumbbell. You can hold it however you want and you should be able to complete the 10 reps unbroken every round.
The pull ups should be done in 1-2 sets. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.