Strength
Back Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 1-2 reps. Aim to squat about 5% more than last week. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 1-2 reps at the same tempo. Aim to squat about 5% more than last week, if possible.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 1st rep, don’t try for the 2nd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
For time, 6-9-12-9-6 reps of:
- Burpees over the Dumbbells
- DB Hang Squat Cleans
- Toes to Bar
11:00 time cap
Notes
Today’s conditioning is a triplet of burpees, hang squat cleans, and toes to bar. Your score is the time to complete all 42 reps of each movement or the number of reps completed under the 11-minute cap.
Aim to keep a smooth pace on the burpees throughout the workout. The sets are relatively small. You can adjust them by either lowering the number of reps or stepping instead of jumping over the dumbbells.
The hang squat cleans should be at a moderate weight that allows you to complete the rounds with no more than 1 break each time.
Aim to complete the toes to bar in no more than 2 sets each round. Substitute knee raises or sit ups, if needed.