Strength
Front Squat @ 21X1
- x 3 x 5 sets
Notes
Today’s strength is front squats. You will perform 5 sets of 3 reps using the same weight for all 5 sets. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :01 pause between reps. Don’t hover during the pause. Sit as low as you safely can into the bottom of the squat. The pause in the bottom is shorter this week, so aim to use a bit more weight for your sets.
Take 4-6 warm up sets to build to a weight that feels like a 7/10 difficulty. That means you should finish your first set and feel like you could have completed a few more reps. Use that weight for all 5 sets.
Conditioning
For time
- 200m Run
- 18 Goblet Squats
- 200m Run
- 15 Goblet Squats
- 200m Run
- 12 Goblet Squats
- 200m Run
- 9 Goblet Squats
- 200m Run
- 6 Goblet Squats
- 200m Run
- 3 Goblet Squats
12:00 time cap
Notes
Today’s conditioning is a simple couplet of running and goblet squats with a 12-minute time cap. Your score is the time to complete the work or the number of reps completed under the 12-minute cap.
The runs should take no longer than 1:15 each round. Adjust the distance accoringly.
The goblet squats should be at a moderate-heavy weight that allows you to complete all sets unbroken. But the sets of 18, 15, and 12 might get difficult the last few reps.