Strength
Back Squat tempo + regular
- x 5 x 5 sets
first rep is :03 down, :03 pause
following reps have no tempo restriction
Notes
Today’s strength is back squats. You will perform 5 sets of 5 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 four reps do not have a tempo restriction. If you were here for last week’s sets of 4, 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 four reps.
Conditioning
May 2021 Benchmark!
5 Rounds for time:
- 25 Wall Balls
- 50 Double Unders
10-minute time cap
Notes
Our May 2021 benchmark workout is 5 rounds of wall balls and double unders. Your score is the time to complete all 5 rounds or the number of rounds and reps completed under the 10-minute time cap.
The wall balls should be done with a light weight that allows you to complete the 25 reps in 1-2 sets each round. With a 10-minute time cap, you don’t have time to break more than once.
The double unders should be completed in 1-2 sets as well and not take longer than :40. Substitute 60 single unders if you do not have double unders.
Compare to 2021.05.03.