Strength
Back Squat @ 32X1
- Build to a heavy set of 1-2
- Drop 15% and do 2 sets of 1-2
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 1-2 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 1-2 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 1st rep, don’t try for the 2nd rep. Just rack the bar as you have found your heavy set for the day.
Conditioning
4 Rounds
In 2:15 complete:
- 25-35 Calories
- Max Squats*
Rest 2:15
*
Round 1: Air Squats
Round 2: Goblet Squats
Round 3: Dumbbell Front Squats
Round 4: Wall Balls
*
Notes
Today’s conditioning is 4 rounds of 2:15 of work with 2:15 of rest between rounds. Each round begins with a 25-35 calorie buy in, followed by as many reps as possible of a squatting exercise. Round 1 will be air squats, round 2 goblet squats, round 3 dumbbell front squats, and round 4 wall balls. Your score is the sum total number of squats from each round.
The calories should take no longer than 1:30 to complete. This should feel like a moderately fast pace, but one that allows you to get right to work on your squats when you get off the machine.
The goal is to keep moving during the squats. You will need to choose a light enough set of dumbbells and wall ball that allows you to complete sets of 15-20 without a break.