Strength
3-4 sets front squats of 3-5 reps
2-3/arm shoulder CARs in between sets
Notes
Today’s strength is 3-4 sets of 3-5 front squats. You will perform all working sets at the same weight, aiming for 5 reps one each set. If you were able to achieve this, you can go heavier this week. Otherwise you will repeat the same weight until you get 5 reps on all working sets.
In between your working sets you will perform 2-3 reps of shoulder CARs per side.
Conditioning
EMOM 12
1 – 4 shuttle runs + 12 KB goblet squats
2 – :50 easy bike/row
3 – 4 wall walks + 10 KB swings
4 – :50 easy bike/row
Notes
Today’s workout is a 12 minute EMOM of shuttle runs, goblet squats, wall walks, and KB swings. You will use the same weight for the goblet squats and KB swings. It should be a heavier weight than you usually use. You can read below for further guidance.
The shuttle run + goblet squat minute should be a sprint. Shuttle runs should take no longer than :30 and the goblet squats should be done unbroken. You may decrease the shuttle runs to 3 if that pace sounds aggressive.
The wall walks and KB swings is another fast minute. Wall walks should take no longer than :30 and KB swings should be unbroken. You may choose whatever machine you like for the recovery minutes.
Your pace should be easy so as to recover for a strong effort in the next minute.