Strength
Back Squat
- x 5 x 4 sets @ RPE 7
Notes
Our strength today is back squat. We will be performing 4 sets of 5 reps at the same weight across all sets. Take 4-6 warm up sets to build to a weight that feels like a 7/10 rate of perceived exertion. You will then use that weight for all working sets.
There is no tempo restriction this month, but you should still focus on controlling the descent, keeping tension in the bottom position, and staying balanced throughout the lift.
Conditioning
4 Rounds for time:
- 15 Box Jumps
- 20m Dumbbell Front Rack Walking Lunge
- 200m Row or 400m Bike
16:00 time cap
Notes
Our workout today is a simple triplet of box jumps, walking lunges, and running. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
Choose a box height that allows you to complete the 15 reps safely and at a continuous pace.
The lunges should be completed in 10m unbroken segments. Choose a light-moderate weight so that you can maintain a soft touch of the knee each rep.
The row or bike should not take longer than 1:15. Adjust the distance accordingly.