Strength
Front Squat
- Build to a set of 4 at RPE 9.
- Drop 15% and do 2 sets of 4.
Notes
Our strength today is front squats. You will first build to a heavy set of 4 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 4.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
2 Sets
In 7:00
- Row 800-1000m or Bike 1600-2000m
- Max Wall Balls
Rest 3:00
Notes
Today’s workout is two sets of 7-minutes of work with 3-minutes of rest between sets. Your score is the sum total number of wall balls.
The row or bike should take no longer than 4:30. If you cannot maintain a pace of 2:15/500m on the rower or 2:15/1000m on the bike, adjust the distance.
Choose a moderate weight wall ball that allows you to complete sets of at least 10 reps with minimal breaks. You should be able to accumulate at least 40 reps each round. If you do not, either adjust the distance of the row/bike or choose a lighter wall ball weight.