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
2 sets
3 rounds
15 hang power cleans
12-15 calorie row
3:00 rest between sets
Notes
Today’s workout is two sets of three rounds of hang power cleans and calories on the rower. You will complete three rounds of 15 hang power cleans and 12-15 calories on the rower. You will then rest for 3:00, and repeat the 3 rounds. Your score will be the times from the two sets.
The hang power cleans should be a light moderate weight that allows you to complete them in 1-2 sets.
The calories should take no longer than about a 1:00 each round. If this sounds like an aggressive pace, then you may decrease the calorie range to 10-12.