Strength
Overhead Squat @ 33X1
- x 3 x 4 sets @ RPE 7
or
Overhead Reverse Lunge @ 30X1
- x 3/leg x 4 sets @ RPE 7
Strength Notes
Today’s strength is overhead squats or overhead reverse lunges. Those who have the prerequisite mobility to safely perform overhead squats will be working on tempo overhead squats. Those still working on developing the necessary mobility will perform overhead reverse lunges.
For the overhead squats, each rep will be performed with a :03 negative, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that leaves you feeling like you could have completed a few more reps when the set is over. You will use this weight for all four working sets.
For the overhead lunges, each rep will be performed with a :03 negative, soft touch of the knee, and :01 pause between reps. You will alternate legs each rep. All sets will be performed at the same weight. Make sure that weight is challenging, but leaves you feeling like you could have done a few more reps after your first working set.
Conditioning
Complete 4 rounds of:
- 12 Dumbbell Snatch (50/70)
- 12 Reverse Lunges with the dumbbell (50/70)
then complete:
- 48 Burpees over the dumbbell
12:00 time cap.
Conditioning Notes
Today’s conditioning is a task priority with a 12:00 time cap.
The dumbbell weight will be decided by whichever movement is your weakness. The goal is to be able to complete all four rounds of snatches in under 1:00 each and complete all the lunges without putting the dumbbell down.
Once you have completed the four rounds of snatches and lunges, begin working on your burpees. If you finish all 48 before 12:00, your score is the total time. If you hit the time cap, your score is the number of burpees you completed.