7 sets for load:
5 front squats

SKILL WORK

1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

Target | Heavy sets across.

Heavy day.
Perform 7 sets of 5 reps at the same loading.
The load used should be between 70-80% of an athlete’s 1-rep-max front squat.

Athletes may add load in small jumps, but no more than 5 lbs/set.

There will be time in the warm-up to build up, and athletes should 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, athletes will rest exactly 3:00 between sets.