Strength
Back Squat @ 22X1
- 4 sets of 3 reps
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :02 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7-8/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 6 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
Every 5:00 for 4 rounds:
- 75 Double Unders
- 20 Toes to Bar
- 12 Alternating Single Arm Devil Press
Notes
Today’s conditioning is 4 rounds of double unders, toes to bar, and devil press. You will complete one round at the top of every 5:00. Your score is the slowest round.
The double unders should take no longer than 1:00 to complete. Adjust the number of reps or perform single unders.
The toes to bar should be done in no more than 3 sets. You may perform knee raises or, if you do not have a pull up bar, sit ups.
The devil press should take no longer than 1:30 to complete. Use a weight that allows you to complete all 12 reps without stepping away from the dumbbell.
Track
- 2000m at mile pace + :15 / 400m
- 3min rest,
- 500m at mile pace + :05 / 400m
- 4min rest,
- 1200m at mile pace + :15 / 400m
- 3min rest,
- 400m at mile pace + :05 / 400m
- 4min rest,
- 800m at mile pace + :15 / 400m
- 3min rest,
- 300m at mile pace + :05 / 400m