Strength
Back Squat
- x 3 x 5 sets
*First rep is performed with a :05 descent and :05 pause in the bottom.
Notes
Today’s strength is back squats. You will perform 5 sets of 3 reps with the same weight across all 5 sets. The first of the 3 reps will be performed with a :05 descent and :05 pause in the bottom. The following two reps do not have a tempo restriction. Warm up to a weight that feels like a 7-8/10 difficulty and use this weight for all 5 working sets. If you were here last week, try and use the same weight today that you used for last weeks sets of 2..
If you do not have access to a barbell, perform any variation of weighted squats. You may adjust the rep scheme and the tempo as needed to achieve the intended stimulus.
Conditioning
Every 8:00 for 3 sets:
3 Rounds:
- 10/7 Calories
- 7 Push Ups
- 10 Wall Balls
6:00 time cap per 3 rounds
Notes
Today’s conditioning is 3 sets of 3 rounds of calories, push ups, and wall balls. Your score will be the slowest time to complete a set of 3 rounds.
The calories should take no longer than :45 to complete each round. Adjust the number of reps accordingly. If you do not have a machine, substitute a 60m shuttle run.
The push ups should remain unbroken throughout the workout. Elevate your hands on a bench or a box if you do not think you can maintain unbroken sets of 7.
The wall balls should also be unbroken each round. If you do not have a wall ball, substitute light thrusters.