Wednesday June 4 "Front Squat 5+"

Click on the link below to read a great article on Front Squat mobility

Front Squat Mobility


TRAINING MAX = 90% of your 1 rep max

For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Front Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

Weighted Walking Lunge (add weight each set) - Mats to whiteboard

Metcon

"The Axe"

50 Row (calories)

-- then --

15-12-9

Lateral Burpee over Bar

Front Squat (55% 1 rm)