Strength
Backsquat
3-5 sets of 1-2 reps with no tempo restrictions*
perform sets of 10-12 dumbbell external and internal rotations between working sets of the squat
Notes
If you have been consistent with this cycle you don’t need to use any tempo restrictions, and can build in weight across your working sets to reach a heavy 1 or 2 rep max for the day. If you have not been consistent with the squats in this cycle then you should still pause in the bottom of the first rep and should perform all of your working sets at the same sub maximal weight.
For the sake of time you may just do 1 side of the DB ext/int rotations between each set of squats. Just make sure you complete an even amount of reps on each arm.
Conditioning
20-15-10-5
Calories
Thrusters
Burpees over the bar
15 minute cap
Notes
Today’s workout is a descending ladder of calories, thrusters, and burpees over the bar. You will complete 20 calories then 20 thrusters and 20 burpees over the bar. You will continue in this fashion with 15 reps of each movement, then 10, and finally 5. Your score is the time it takes you to complete the descending ladder, or the reps completed at the 15 minute time cap.
Calories should be done at a pace of about 15/minute. If this sounds too aggressive of a pace, consider lowering your calories to 17-12-10-5.
Thrusters should be done at a light weight. Aim to complete the sets of 20 and 15 in no more than two sets and push to go unbroken on the sets of 10 and 5.
Burpees over the bar should be done at a pace of about 10/minute. If this sounds like an unsustainable pace, then lower the burpees to 17-12-10-5 or consider doing regular burpees.