Strength
Front Squat + Back Squat
- x 2+6 x 4 sets
Notes
Today’s strength is 2 front squat + 6 back squat. This means that one set has you perform 2 front squats, rack the bar, immediately place it on your back rack, and perform 6 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 2 front squats does not feel too difficult. Aim to use the same weight as last week.
Conditioning
Every 4:00 for 4 rounds:
- 50 Double Unders
- 10m Front Rack Walking Lunge
- 15 Toes to Bar
- 10m Front Rack Walking Lunge
Notes
Today’s conditioning is 4 rounds of double unders, walking lunges, and toes to bar. You will start a new round every 4-minutes. Your score is the sum total time from all 4 rounds.
The double unders should take no longer than :40 to complete. Adjust the number of reps or substitute single unders.
The lunges should be at a moderate weight. The goal is to maintain a soft touch of the knee each step and keep the 10m intervals unbroken.
The toes to bar should take no more than 3 sets to complete. Adjust the number of reps or substitute knee raises or sit ups.