Strength
Back Squat tempo + regular
- x 3 x 5 sets
First rep – :03 down, :03 pause
Notes
Today’s strength is back squats. You will perform 5 sets of 3 reps with the same weight across all 5 sets. The first of the 3 reps will be performed with a :03 descent and :03 pause in the bottom. The following three reps do not have a tempo restriction. Warm up to a weight that feels like a 7-8/10 difficulty and use this weight for all 5 working sets. If you were here last week, try and use the same weight today that you used for last weeks sets of 2.
If you do not have access to a barbell, perform any variation of weighted squats. You may adjust the rep scheme and the tempo as needed to achieve the intended stimulus.
Conditioning
From 0:00 – 4:00, 9-6-3 reps of:
- Wall Balls
- Burpees
From 4:00-8:00, 12-9-6 reps of:
- Wall Balls
- Burpees
From 8:00-12:00, 15-12-9 reps of:
- Wall balls
- Burpees
Continue in this pattern until you cannot finish the prescribed work in the 4:00 window.
Notes
Today’s conditioning is wall balls and burpees. You will have 4-minute windows to complete the prescribed work. At 3,2,1 go… you will complete 9–6-3 of wall balls and burpees and then rest until the 4-minute mark where you will begin another set, except each round has 3 more reps. Once you cannot complete the work in the 4-minute window, the workout is over. Your score will be the number of reps you complete in the entire workout.
The goal is to get into the third 4-minute window, at least. Another rep scheme to follow if you think you won’t make it through the second 4-minute window is: 6-4-2, 8-6-4, 10-8-6…
Choose a weight on the wall ball that allows you to complete at least 21 unbroken reps, even when you are tired. If you do not have a wall ball, perform light thrusters.
Try to keep a steady pace on the burpees. If you cannot maintain a pace of at least 10 per minute, adjust the number of reps down so that you do not hit the time cap too soon.