Strength
Back squat
8-8-8-8
Workout
6 RFT
15 KB Swings (70/53)
30 Double unders
This workout might look familiar as we did something *very* similar on September 10th.
Too soon to repeat? Maybe. Maybe this will be the first time squatting for 8s for some. Maybe others have improved on their double unders in 2 months. Maybe you’ll be able to swing a heavier KB this time. That’s the only noticeable difference in the programming. But what you can’t see are the improvements you’ve made in 2 months if you’re not tracking your workouts. Not just the time/score, but what scales you might be doing – height of the swing, weight of the KB, doing only 2 single unders instead of 4-5 single unders between every double under, or even GETTING your first double under.
Even on the back squats – tracking, or having a general idea of what weights you put on the bar to warm up before hitting those working sets will improve your gainz. This allows you to warm up properly, with intention, and not just add 10s every round until you hit something heavy. Be mindful of what you put on the bar – how quickly or slowly you build up – and how much rest your taking between sets.