Strength
Back Squat
- Build to a set of 3 at an RPE 9.
- Drop 15% and do 2 sets of 3.
Notes
Our strength today is back squats. You will begin by building to a heavy set of 3, stopping at a weight that feels like a 9/10 difficulty. You will then take 15% off the bar and do 2 sets of 3 reps.
You can take as many sets as you need to build to the heavy set of 3. It will probably take around 5-7 warm up sets. Make small jumps at the heavier weights and you want to finish, feeling like you left a little bit in the tank. The drop sets should feel light. Focus on driving up out of the bottom of the squat with speed.
You should not hit reach failure today, but it is always safe to know how to bail properly. Here is a good tutorial. If you are not comfortable with that technique and have not practiced at lighter weights first, ask for a spotter.
Conditioning
4 Rounds for time
- 90 Double Unders
- 30 Air Squats
- 10 Devil Press
16:00 time cap
Notes
Today’s workout is 4 rounds of double unders, air squats, and devil press. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
Move smoothly through the air squats. Make sure to squat to full depth and reach full extension of the knees and hips between reps. Adjust the number of reps if you suspect this volume will make you very sore.
Choose a set of moderate weight dumbbells. The goal should be to perform the 10 reps without taking your hands off the weights.