Strength
Front Squat
- Build to a heavy single with a :03 descent.
Notes
Today’s strength is tempo front squats. You will build to a heavy 1-rep with a :03 descent. The goal is to ensure the descent is consistent. Controlling the bottom half of the squat is much more difficult. Don’t allow yourself to drop into the bottom. Stay in control throughout the rep.
Conditioning
2 Sets
Complete as many rounds as possible in 6:00:
- 3* Toes to Bar
- 3* Box Jump Over
- 6 Single Arm Devil Press
*Add 3 reps every round
Rest 4:00 between sets
Notes
Today’s conditioning is 2 sets of 6-minutes of work with 4-minutes of rest between efforts. Your score is the lower of the two sets.
The workout begins with 3 toes to bar, 3 box jump overs, and 6 devil press (3/arm). During the second round, the toes to bar and box jump overs increase to 6 reps, then 9 reps on round 3, and so on. The devil press alway remain at 6 reps.
Aim to remain unbroken on the toes to bar through the round of 9. You may substitute knee raises or sit ups if you cannot remain unbroken through 9.
The box jump overs should be done at a height that allows you to jump safely on top of and over the box each rep without hesitation.
The devil press should be done with a light-moderate weight that allows you perform the 6 reps continuously every round.