Strength Work – Squats – This week is a recovery week for the strength work. You will use light weight weights for your work sets. Work on your air squats and staying back on your heels. Make sure to warm-up properly before starting your working sets.
Squats – 3×5 Work Sets
1X5 40% (of working weight)
1X5 50% (of working weight)
1X5 60% (of working weight)
wod: Tabatas! You will have 1 minute rest between the KB Swing tabata and the Medball slam tabata. The scoring will be cumulative so get as many reps as possible.
KB Swings (1 pood/1.5 pood)
Medball Slams (12/20)
What is a tabata? – For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the cumulative number of reps.
