Strength
3, 2, 1, 0 Pause Back Squat
Build to a heavy set for the day on the 3, 2, 1, 0 Pause Squat.
Then use the same weight for 2 sets of 4-6 reps with no pausing on any reps.
*Perform 4-6 kettlebell thoracic rotations per side between sets*
Notes
The 3 pause squat will have a :04 pause just above parallel on the descent, another in the very bottom, and another just above parallel on the ascent.
The 2 pause squat will have a :04 pause just above parallel on the descent and the ascent, with no pause in the bottom.
The 1 pause squat will have a :04 pause just above parallel on the descent.
The final rep be performed with no pause.
Move with an explosive intent as you stand up out of the pauses and out of the bottom of the squat.
For the kettlebell thoracic rotations, ensure you keep your knee in contact with the ground to avoid rotating out of the hips or lumbar spine instead of the thoracic spine.
Conditioning
For time
40 calories
20 dumbbell front squats
400 m run
20 dumbbell front squats
40 calories
*13 min cap*
Notes
The workout today is calories, dumbbell front squats, and running. Your score will be the time it takes to complete the workout, or work completed at the 13 minute time cap.
Calories should take no longer than 2:30 on either end. This is about a 15 calorie/minute pace. If this sounds too aggressive, consider lowering the calories to 35.
Your dumbbell weight should be moderately heavy. The goal is to go unbroken, but two sets on the squats is also acceptable.
The run should be completed in 2:15 or less. You may lower the distance to 300 m if this pace sounds out of reach for the day.