Strength
Back Squat @ 21X2
- x 6-8 x 4 sets
Notes
Today’s strength is back squats. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
Complete 3 rounds for time:
- 30 Wall Balls
- 20 Hang Power Cleans
- 10 Toes to Bar
14:00 time cap
Notes
Today’s workout is 3 rounds of wall balls, hang power cleans, and toes to bar. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 14-minute time cap.
The wall balls should be done with a light weight that allows you to complete the 30 reps in no more than 3 sets throughout the workout.
The hang power cleans should be done with a moderate weight. Aim to complete the 20 reps in no more than 2 sets.
The toes to bar should take no more than 2 sets throughout the workout. Substitute knee raises or sit ups, if needed.