Strength
Front Squat
- Build to a heavy set of 2 stopping at an RPE 9.
- Perform 2 sets of 1 rep at that weight.
Notes
Today’s strength is front squats. You will begin by building to a heavy set of 2 reps stopping at a rate of perceived exertion of 9. You will then perform 2 sets of 1 rep at that same weight.
Take as many sets as needed to build to your heavy set of 2. You want to stop short of failure. The RPE 9 means that it should feel very heavy, but you have a little more room in the tank. Don’t push to failure.
Conditioning
4 Rounds for time:
- 16 Toes to Bar
- 96 Double Unders
- 8 Squat Cleans
14:00 time cap
Notes
Today’s workout is 4 rounds of toes to bar, double unders, and squat cleans. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 14-minute time cap.
The toes to bar should be completed in no more than 3 sets each round. Substitute knee raises or sit ups as needed.
The double unders should take no more than 1:30 each round. Adjust the number of reps or substitute single unders.
The squat cleans should be heavy. One rep every :06-:08 would be a good pace.