Strength
Back Squat @ 21X2
- x 4-5 x 5 sets
Notes
Today’s strength is back squat. You will complete 5 working sets of 4-5 reps. Each rep will be performed with a :02 negative, :01 pause in and the bottom and :02 pause between reps. The rep scheme won’t change throughout the month, but you’ll have the opportunity to increase weight across weeks depending on the amount of reps you hit. This means that if you hit 5 reps on all 5 working sets, you can increase weight the next week and start the process over again. If you have to stop at 4 reps on any of your working sets, you will repeat the same weight the following week, and continue to do so until you achieve 5 sets of 5 reps. Here is an example of how this could look in practice:
Week 1: 100×5, 100×5, 100×5, 100×4, 100×4
Week 2: 100×5, 100×5, 100×5, 100×5, 100×4
Week 3: 100×5, 100×5, 100×5, 100×5, 100×5
Week 4: 105×5, 105×5, 105×4, 105×4, 105×4
Etc…
Conditioning
4 Rounds
In 2:00:
- 15m DB Front Rack Walking Lunge
- 10 Burpees over the Dumbbells
- Max Calories in remaining time
Rest 2:00
Notes
Today’s workout is four 2-minute work intervals with 2-minutes rest between rounds. Your score is the number of calories accumulated across the 3 rounds.
The lunges should be done with a moderate weight that allows you to complete the 15m unbroken.
The burpees should take no longer than :45. Adjust the number of reps as needed.
Move at a fast but sustainable pace on the calories. Try to stay consistent across all 4 rounds.