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 6:00:
- 10 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 10 reps every minute for 6-minutes at the same tempo. Aim to use just slightly more weight for the 6 rounds of 10 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
Complete as many rounds as possible in 12:00:
- 12-15 Calories
- 3 Wall Walks
Notes
Today’s workout is a simple couplet of calories and wall walks. Your score is the number of rounds and reps completed in 12-minutes.
The calories should never take longer than 1-minute. Adjust the target number accordingly.
The wall walks should not take longer than :45. Adjust the number of reps or stop short of inverted, if needed.