Schedule Update
- 0515
- 0615
Open gym and the rest of the day’s schedule remains the same.
Strength
Back Squat @ 12X1
- Build to a heavy set of 2
- Drop 15% and do 2 more sets of 2
Notes
Today’s strength is back squats. Every rep will be performed with a :01 descent and :02 pause in the bottom. You will build up to a heavy set of 2. Once you find your heavy weight, take 15% off the bar and do two more sets of 2.
Conditioning
In 15:00
Complete 6 rounds of:
- 6 Single Arm Devil Press
- 20 Air Squats
In the remaining time, complete as many rounds as possible:
- 5 Push Ups
- 10 Jump Lunges
- 20 Double Unders
Notes
Today’s conditioning is 15-minutes of work. You will begin with a buy in of 6 rounds of 6 single arm devil press and 20 air squats. Once you finish the 6 rounds, you will use the time remaining to complete as many rounds as possible of 5 push ups, 10 jump lunges, and 20 double unders. Your score is the number of rounds and reps of push ups, lunges, and double unders completed.
The devil press should be completed without any breaks throughout the 6 rounds. Adjust the weight accordingly.
The air squats should be at a smooth pace. Use these as your recovery between devil press.
The push ups should be fast and unbroken every round. Elevate your hands if you think you will reach muscle failure too soon.
The jump lunges should be continuous. If you cannot jump, simply step up and back.
The double unders should be quick and unbroken throughout the workout. Don’t work for more than :20 on any round of double unders. Substitute single unders if needed.