Strength
Overhead squat
2-3 sets of 2-4 reps with a 42X1 Tempo
Notes
These will be taken from a rack. Start with a behind the neck snatch grip push press/jerk to get the bar overhead. Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Perform all working sets at the same weight. Aim for 4 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 4 reps on any working set, repeat the same weight next week and try for sets of 4 across.
Conditioning
For time
10-20-30-40 wall balls
300 m row after each set
12 minute cap
Notes
Today’s workout is an ascending ladder of wall balls with a 300 m row after each set. You will complete 10 wall balls, then a 300 m row, followed by 20 wall balls and another 300 m row. You will continue in this fashion until completing 40 wall balls and one final 300 m row. Your score is the time it takes to complete the ladder or number of wall balls completed at the 12 minute time cap.
Your wall ball weight should be so that you can stay unbroken at least during the sets of 10 and 20. Try to push the set of 30 to no more than 2 sets and the set of 40 to no more than 3 sets.
If you think your rower pace will be slower than 2:10/500 m, consider rowing 200-250 m instead.