Strength
Back Squat @ 21X2
- x 2-4 x 5 sets
Notes
Today’s strength is back squats. You will complete 5 working sets of 2-4 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 4 reps at the prescribed tempo for all 5 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: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
For time:
- 100-120 Calories
*At the top of every minute complete 10 wall balls
15:00 time cap
Notes
Today’s workout is 100-120 calories for time. At the top of every minute including at the start of the workout you will complete 10 wall balls. You will have the remainder of the minute to accumulate as many calories as possible. Your score is the time it takes to complete 100-120 calories.
The wall balls should be light and completed in one set throughout the workout.
Focus on transitioning as quickly as possible back to the machine. You will make up more ground with a :03 transition and a slower pace than taking :10 to transition and rowing or biking at a faster pace.