Strength
Front Squat
- Build to a set of 3 @ RPE 9.
- Drop 15% and do two sets of 3.
Notes
Our strength today is front squats. You will first build to a heavy set of 3 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 3.
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
Every 8:00 for 2 rounds:
- 40-50 Calories
- 6 Double Dumbbell Devil Press
- 12 Dumbbell Thrusters
- 18 Toes to Bar
Notes
Our workout today is 2 rounds of calories, devil press, thrusters, and toes to bar. You will complete a new round every 8:00. Your score is the sum total time from each round.
The calories should never take longer than 3:30. Adjust the target number accordingly.
Choose a weight on the dumbbells that allows you to complete the devil press without taking your hands off the dumbbells and the thrusters unbroken. Think about which movement you find more difficult and adjust the weight according to the more challenging movement.
The toes to bar should take no more than 3-4 sets. Adjust the number of reps or substitute knee raises or sit ups.