All sets 70% or greater of 1-rep max front squat.
Hold a heavy load across all 5 sets. Beginner athletes can build heavy across the 5 sets in 5 to 10-lb increments.
Rest 3:00 between sets.
5 sets for load:
5 front squats
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.
WHITE BOARD BRIEF
Target Load | Heavy sets across.
We’ve got a fun heavy day today!
Perform 5 sets of 5 reps at the same loading, between 70-80% of your 1-rep-max front squat.
You may add load in small jumps, but no more than 5-10 lbs/set.
There will be time in the warm-up to build up; plan to perform a lot of warm-up sets in order to complete all working sets at heavier weights.
Rather than lifting on the same clock, rest exactly 3:00 between sets.