Strength
Back Squat @ 32X1
- Build to a heavy set of 2-3
- Drop 15% and do 2 more sets of 2-3
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :02 pause in the bottom, and :01 pause between reps.
You will begin by building up to a heavy set of 2-3 reps. Aim to squat about 5% more than last week. After you have found your heavy set, you will take 15% off the bar and do 2 more sets of 2-3 reps at the same tempo. This is the same rep scheme as last week. Aim to squat about 5# more than last week, if possible.
Let the tempo dictate where you stop as you build up to your heavy set. If you cannot maintain the tempo after that 2nd rep, don’t try for the 3rd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
Every minute on the minute for 12:00:
- Minute 1 – 10-15 Calories
- Minute 2 – 6 Overhead Squats
Notes
Today’s conditioning is 12 minutes of calories and overhead squats. On the odd minutes, you will complete 10-15 calories. On the even minutes, you will complete 6 overhead squats taking the bar from the ground. Your score is the sum total load from all 6 sets of overhead squats.
The calories should be completed at a sustainable pace in no more than :45. Adjust the number accordingly.
The overhead squats will be taken from the ground. You may either snatch your first rep or power snatch and squat your first rep. You may also adjust weight each round, if you choose. The six reps must always be performed unbroken. If they are not unbroken, that set does not count towards your total load for the workout.