Strength
Back Squat
- x 2 x 3 sets
*The first rep is performed with a :10 negative. There is no tempo restriction on the second rep.
Notes
Today we will be doing 3 working sets of 2 back squats. The first rep will be performed with a :10 negative. The next rep has no tempo restriction. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.
If you were here last week, aim to use the weight from your heavy single from last week for all 3 working sets. If you were not here, you can build to a heavy single with a :10 descent.
Conditioning
Complete 6 rounds for time:
- 15 Goblet Squats
- 60 Double Unders
- 15-18 Calories
15:00 time cap
Notes
Today’s workout is a triplet of goblet squats, double unders, and calories. Your score is the time to complete 6 rounds.
The goblet squats should be a moderate weight. You should aim to complete the 15 reps in 1-2 sets each round, but it should be a grind to get to rep 15.
Don’t spend more than :45 on the jump rope. Adjust the number of double unders or substitute single unders.
The calories should take no longer than 1:00 to complete. Adjust the target number accordingly.