Strength
Front Squat @ 32X1
- Build to a heavy set of 3-4
- Drop 15% and do 2 sets of 3-4
Notes
Today’s strength is front squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 3-4 reps. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 3-4 reps at the same tempo.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that third rep, don’t try for the 4th rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
5 Rounds for time:
- 6 Power Cleans
- 7 Back Squats (from the ground)
- 8-10 Calories
11:00 time cap
Notes
Today’s conditioning is a triplet of power cleans, back squats, and calories. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 11-minute time cap.
The barbell weight will be determined by the power clean. It should be heavy and the 6 reps should take about :30-40, performed as singles. The back squats should then be performed unbroken.
When dropping the bar off your back, be very aware of your surroundings so that you do not drop the bar and let it bounce into a neighbor.
The calories should take no longer than about :45 to complete each round. Adjust the number accordingly.