Strength
Front Squat @ 22X1
- x 3 x 5 sets
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps using the same weight for all 5 sets. Every rep will be performed with a :02 negative, :02 pause in the bottom, and :01 pause between reps. Don’t hover during the pause. Sit as low as you safely can into the bottom of the squat. The pause in the bottom is shorter this week, so aim to use a bit more weight for your sets.
Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. That means you should finish your first set and feel like you could have completed a few more reps. Use that weight for all 5 sets.
Conditioning
For time
- 40-50 Calories
then, 42-30-18 reps of:
- Wall Balls
- Toes to Bar
then
- 40-50 Calories
Notes
Today’s conditioning is a couplet of wall balls and toes to bar with a calorie buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed under the 18-minute cap.
The calories should take no longer than 4:00 on either end of the workout. Adjust the number of reps accordingly.
The wall balls should be done in no more than 2 sets on any of the rounds. Choose a ball light enough to maintain big sets on the wall ball.
The toes to bar should be completed in no more than 5 sets on the 42 and 30 and 3 sets on the 18s. Substitute knee raises or sit ups if you cannot maintain sets of toes to bar with quick breaks.