Strength
Back Squat tempo + regular
- x 4 x 5 sets
First rep is :03 down and :03 pause
Following reps have no tempo restriction
Notes
Today’s strength is back squats. You will perform 5 sets of 4 reps at the same weight for all 5 sets. The first rep is performed with a :03 descent and :03 pause in the bottom. The next three reps do not have a tempo restriction. If you were here for last week’s sets of 3, aim to use the same weight.
During the first rep, focus on a consistent descent and sitting as deep as you safely can during the pause. Then, hit the same depth on the next three reps.
Conditioning
For time:
- 25 Single Arm Devil Press
- 50 Wall Balls
- 80-100 Calories
- 50 Wall Balls
- 25 Single Arm Devil Press
20-minute time cap
Notes
Today’s conditioning is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 20-minute time cap.
The devil press should be done with a light weight that allows you to move through the 25 reps with no more than 1 break.
The wall balls should also be done with a light weight that allows you to complete the 50 reps in no more than 3 sets each round.
The calories should take no longer than 8-minutes to complete. Lower the target number if you think you will take longer than 8-minutes.