Strength
Front Squat @ 33X1
- x 1 x 5 sets
Notes
Today’s strength is front squats. You will perform 5 sets of 1 rep using the same weight for all 5 sets. Every rep will be performed with a :03 negative and :03 pause in the bottom. 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 8-9/10 difficulty. That means you should finish your first set and feel like you could have completed maybe 1-2 more reps. Use that weight for all 5 sets.
Conditioning
Every 4:00 for 4 rounds:
- 15-20 Calories
- 20m Dumbbell Front Rack Walking Lunge
- 50 Double Unders
Notes
Today’s conditioning is 4 rounds of calories, lunges, and double unders. You will begin a new round at the top of every 4:00. Your score is the sum total of all 4 times.
The calories should take no longer than 1:00 to complete. Adjust the number accordingly.
The lunges should be done with a light-moderate weight that allows you to complete the 20m without putting the dumbbells down.
The double unders should be no more than :40 of work. Adjust the number or substitute single unders.