Strength
Back Squat Tempo + regular
- x 2 x 5 sets
*First rep is performed with a :03 descent and :03 pause in the bottom.
Notes
Today’s strength is back squats. Over the past few weeks, we have been working with a :05 down, :05 pause tempo on the first rep. Today, we are speeding that tempo up. You will perform the first rep of each set with a :03 descent and :03 pause in the bottom. The second rep will be performed at normal speed.
Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 sets. Another way to gauge whether you have the right weight is to ask yourself whether you’d be able to perform both reps with the tempo restriction.
Conditioning
For time:
- 40 Dumbbell Front Rack Lunge Steps
- 40/30 Calories
Rest 1:00
- 30 Single Arm Devil Press
Rest 1:00
- 40 Dumbbell Front Rack Lunge Steps
- 40/30 Calories
20:00 time cap including the rest
Notes
Today’s conditioning is for time. Your score will be your total time to complete all the work including the rest. The time you will enter in SugarWOD is the time that you see on the clock when you are finished with the last set of calories. No need to do any math.
The lunges will be done with both dumbbells in the front rack position. You may perform reverse, forward, or walking lunges. Choose a weight that you can finish the 40 reps in no more than 2 sets.
The calories should take no longer than 3:00 to complete. Adjust the number accordingly. If you do not have a machine, go for a 600m run.
The single arm devil press should be performed with a weight that allows you to complete the 30 reps without stepping away from the dumbbell. You must switch arms every rep.