Strength
Back Squat tempo + regular
- x 4 x 5 sets
First rep is :03 down, :03 pause
Notes
Today’s strength is back squats. You will perform 5 sets of 4 reps with the same weight across all 5 sets. The first of the 4 reps will be performed with a :03 descent and :03 pause in the bottom. The following three 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 3.
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
For time:
2 Rounds of:
- 35 Wall Balls
- 15 Box Jump Overs
-straight into-
2 Rounds of:
- 20 Front Rack Lunges
- 15 Box Jump Overs
12:00 time cap
Notes
Today’s conditioning is for time. You will complete 2 rounds of wall balls and box jump overs, then immediately move to 2 rounds of lunges and box jump overs.
The wall balls should take no more than 2 sets to complete each round. Adjust the weight accordingly. If you do not have a wall ball, substitute light thrusters.
The box jump overs should be done to a height that you can safely jump on top of the box each rep without hesitation. If you do not have a stable surface to jump on top of, find something to jump completely over.
The lunges should should take no more than 2 sets to complete each round. Adjust the weight accordingly.