Strength
Back Squat
- x 4 x 4 sets @ RPE 7
Notes
Our strength today is back squat. We will be performing 4 sets of 4 reps at the same weight across all sets. Take 4-6 warm up sets to build to a weight that feels like a 7/10 rate of perceived exertion. You will then use that weight for all working sets. Aim to use about 5-10% more weight than last week’s sets of 5.
There is no tempo restriction this month, but you should still focus on controlling the descent, keeping tension in the bottom position, and staying balanced throughout the lift.
Conditioning
Every 3:00 for 6 rounds:
- 9-12 Calories
- 50 Double Unders
- 12 Dumbbell Thrusters
Notes
Today’s workout is 6 rounds of calories, double unders, and dumbbell thrusters. You will begin a new round every 3-minutes. Your score is the sum total time from all 6 rounds.
The calories should take no longer than :45. Adjust the target calories accordingly.
The double unders should take no longer than :40. Adjust the number of reps or substitute single unders.
Choose a set of light dumbbells for the thrusters, so that you can maintain unbroken sets of 12 every round.