Strength
Back Squat @ 20X0
- x 10 x 3 sets
Notes
Today’s strength is back squats. You will perform 3 sets of 10 reps all at the same weight. Rest about 3-minutes between sets. Every rep will be performed with a 20X0 tempo. That means take :02 to lower down, stand up quickly, and don’t pause at all between reps.
Take 3-5 warm up sets to find your working weight. It should feel like a 7/10 difficulty. Ten is a lot of reps and the tempo is difficult, so if you are unsure of what weight to use, stay a bit lighter today.
Conditioning
3 Rounds
- 15 Squat Cleans
- 15 Pull Ups
- 15 Burpees over DBs or barbell
15:00 time cap
Notes
Today’s conditioning is 3 rounds of squat cleans, pull ups, and burpees. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The squat cleans should be completed in under 2:00 every round. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells, aim to complete the 15 reps in 2-3 quick sets.
The pull ups should be completed in 2-3 sets. Substitute jumping pull ups or ring rows if needed.
The burpees should take no longer than 1:30 to complete each round. Jump over whatever weight you are using for the squat cleans. Adjust the number if necessary.