Strength
Back Squat @ 22X1
- x 4 x 4 sets @ RPE 7
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :02 descent and :02 pause in the bottom. Limit yourself to a :01 pause between reps. You will warm up to a weight that at this tempo, after your first working set you felt like you could have performed 3 more reps with the prescribed tempo. You will use this weight for all 4 working sets.
Conditioning
7 Rounds
In 1:00:
- 15 Air Squats
- 7 Power Cleans (115/75)
- Max Burpees over the Bar in remaining time
Rest 1:00
Conditioning Notes
Today’s conditioning consists of 7 time priority intervals. You will have one minute to complete 15 air squats, 7 power cleans, and as many burpees over the bar as you can manage. The goal today is to complete one more burpee each round. If you got 5 burpees in round 1, your goal for round 2 is 6 burpees, and round 3 is 7 burpees. This is going to require you to pace out the first round.
The air squats should always be done in under :20. You may adjust the number if that does not sound like a sustainable pace.
The power cleans should be light and unbroken every round. Adjust the weight if 7 touch and go reps is not attainable.
Stay smooth on your burpees. Practice a very sustainable pace in the first few rounds. In the later rounds, you will need to work on staying low and hopping down into the next rep quicker in order to achieve your target number of burpees.