Strength
Back Squat @ 21X2
- x 2-4 x 5 sets
Notes
Today’s strength is back squats. You will complete 5 working sets of 2-4 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 4 reps at the prescribed tempo for all 5 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×4, 100×4, 100×4, 100×3, 100×3
Week 2: 100×4, 100×4, 100×4, 100×4, 100×3
Week 3: 100×4, 100×4, 100×4, 100×4, 100×4
Week 4: 105×4, 105×4, 105×4, 105×3, 105×3
Etc…
Conditioning
3 Rounds for time:
- 400-500m Row or 800-1000m Bike
- 20 DB Front Rack Reverse Lunge Steps
- 100 Double Unders
15:00 time cap
Notes
Today’s workout is a triplet of row or bike, lunges, and double unders. Your score is the time to complete the 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The row or bike should take no longer than 2-minutes. Adjust the distance accordingly.
Choose a light set of dumbbells that allows you to complete the 20 reps unbroken across all 3 rounds.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.