Strength
Back Squat
- x 3 x 4 sets @ RPE 7
Notes
Our strength today is back squat. We will be performing 4 sets of 3 reps at the same weight across all sets. Take 4-6 warm up sets to build to a weight that feels like a 7/10 rate of perceived exertion. You will then use that weight for all working sets. Aim to use about 5-10% more weight than last week’s sets of 4.
There is no tempo restriction this month, but you should still focus on controlling the descent, keeping tension in the bottom position, and staying balanced throughout the lift.
Conditioning
“The Surgeon”
For time:
- 75 Calories
- 75 Air Squats
- 75 Double Unders
- 75 Kettlebell Swings
18minute time cap
Notes
Our workout today is called “The Surgeon” for our very own John Hanks, who turns 75 today! It is a chipper and your score is how long it takes you to complete the prescribed reps or the number of reps completed under the 18-minute time cap.
You choose bike or rower for the calories. If you think you’ll take longer than 5-minutes to complete the calories, decrease the number of calories to 47.
Move at a smooth pace through the air squats.
If you are going to substitute single unders, aim for 118 reps, to keep the birthday theme.
Choose a light-moderate kettlebell weight that allows you to complete the 75 reps in 3-4 sets.