Strength
Back squat
Every 2:30 x 5 sets
4 reps
reps 1+2 @ 22×1 tempo
reps 3 +4 @ full speed
Aim for around 65-70% of your max, same weight across sets
Conditioning
“Taylor Series”
8 EMOM:
All in 1 minute:
1 Front Squat
2 Push Press
3 pull ups
Each round, each movement increases by 1 rep
*If you cannot perform the movements in the given minute, stay at the same rep scheme for the next round.
Score: total amount of reps- Completing the full rep scheme equals 132 reps
Notes
In Minute 1 you will perform 1 front squat, 2 push presses, and 3 pullups. If you cannot perform pull ups, you can perform ring rows.
In minute 2, you will perform 2 FS, 3 PP, and 4 pull ups, so on and so forth.
Choose a weight that can allow for unbroken front squats, followed by a short break if needed, and then either an unbroken set or smart sets for the push press.