Strength
Back Squat
- x 3 x 3 sets
First rep has a :10 negative.
The following two reps have no tempo restriction.
Notes
Today we will be doing 3 working sets of 3 back squats. The first rep will be performed with a :10 negative. The next two reps has no tempo restriction. Be sure to keep the descent a consistent speed so that at the end of the :10 you are in the bottom of the squat.
Aim to use 90% of your heavy single from two weeks ago for all 3 working sets. If you were not here, you can build to a heavy single with a :10 descent.
Conditioning
5 Rounds for time:
- 7 Muscle Ups or 14 Pull Ups
- 30 Wall Balls
- 75 Double Unders
15:00 time cap
Notes
Today’s workout is 5 rounds of muscle ups, wall balls, and double unders. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap. This is an aggressive time cap.
The muscle ups can be done on the ring or bar. If you are not performing muscle ups, perform twice reps in pull ups. Aim to complete each round in no more than 2 sets.
The wall balls should be done with a light weight that allows you to complete the 30 reps in no more than 3 sets.
The double unders should take under 1 minute to complete each round. Adjust the number of reps or substitute single unders.