Strength
Back Squat tempo + regular
- x 3 x 5 sets
first rep is performed with :03 descent and :03 pause.
following reps have no tempo restriction.
Notes
Today’s strength is back squats. You will perform 5 sets of 3 reps at the same weight for all 5 sets. The first rep is performed with a :03 descent and :03 pause in the bottom. The next two reps do not have a tempo restriction. If you were here for last week’s sets of 2, aim to use the same weight.
During the first rep, focus on a consistent descent and sitting as deep as you safely can during the pause. Then, hit the same depth on the second rep.
Conditioning
Every 2:00 for 4 rounds:
- 5-7 Calories
- 25 Wall Balls
Immediately into…
Every 2:00 for 4 rounds:
- 9-12 Calories
- 50 Double Unders
Notes
Today’s conditioning is 4 intervals of calories and wall balls immediately into 4 intervals of calories and double unders. Your score is the sum total time of each interval.
The 5-7 calories should take no longer than :25 to complete each round. During the last 4 intervals, the 9-12 calories should take no longer than :45 to complete. Adjust the number accordingly.
The wall balls should be completed unbroken each round. Choose a light weight that allows you to maintain big sets on minimal rest.
The double unders should be completed in under :40. Adjust the number or switch to single unders.
The intervals of calories and wall balls will be much more difficult than intervals of calories and double unders. See if you can recover a little bit during the last four intervals, once you are done with the wall balls.