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
Complete 4 rounds for time:
- 400m Run
- 10 Power Cleans
- 15-20 Calories
18-minute time cap
Notes
Today’s workout is a triplet of running, power cleans, and calories. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2:15. Adjust the distance accordingly.
The power cleans should be a moderate weight. Small touch-and-go sets or quick singles would be a good strategy. Don’t spend more than 1-minute on the barbell each round.
The calories should take no longer than 1:15. Adjust the target number accordingly.