Wednesday June 9th

Heavy Day

WORKOUT GOALS
1.) Front Squat a heavy load for four reps across eight sets.
2.) Athletes that know percentages should try to lift as close to 75% or more for each set.
3.) Athletes should plan to lift their heaviest load on set seven.

ALL LEVELS
8 SETS FOR LOAD
4 Front Squats

Accessory

ON A 5:00 CLOCK
Accumulate L-Sit Hold

Stretching

ACCUMULATE
30 Dead Bugs (Slow)

Notes

Today’s goal is to front squat a heavy load for four reps across eight sets. This weight should be something that requires all of your attention and focus. It is a weight that you could squat for 5-6 reps but definitely not any more.
 If we know percentages, you are looking to start your first set around 70-75% of your best front squat. You should aim to increase the weight across most or some of the eight sets. Not every set needs to jump in weight, however, plan to lift your heaviest load on set seven. This way if you bail or fail a lift, you have another opportunity to make a change and finish on a successful set. Aim to rest at least 2:00 between sets. If you are comfortable working with a partner, it will save you trips back and forth to the weights