Strength
Back Squat @ 21X1
- Build to a heavy set of 5
- Drop 15% and do 2 sets of 5
Notes
Today’s strength is back squats. Each rep will be performed with a :02 descent, :03 pause in the bottom, and :01 pause between reps. We will build to a heavy set of 5, then take 15% of the bar and perform 2 more sets of 5 with the same tempo prescription.
As you are building to in weight, pay attention to how fast you stand up out of the bottom of the squat. If you stand up quickly, you can make a bigger jump. If there is a struggle on the way up and you hit a sticking point, make a much smaller jump in weight. This will help you avoid making too big a jump and hitting failure.
Conditioning
30-20-10 reps of:
- Toes to Bar
- Front Rack Lunge Steps
12:00 time cap
Notes
Today’s conditioning is a couplet of toes to bar and lunges. Your score is the time it takes to complete the work or the number of reps completed under the 12-minute time cap.
The toes to bar should be completed in under 1:30 for the set of 30, 1:00 for the set of 20, and :30 for the set of 10. You may either adjust the rep scheme or substitute knee raises or sit ups.
The lunges should be completed in 1 or 2 sets every time. You may perform walking, reverse, or in-place lunges.