3-3-3* Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Front Squat (155/105)|(135/95) Bar Facing Burpee
In the workout, we want to pick a weight that the 9-7-5 to be performed unbroken
Heavy triples, building in the front squat. Depending how athletes feel, might want to adjust the percentages up or down slightly. For the triples, make sure you build effectively to the first bar and take at least 2:00 rest between each set. For the 3+ this should be something where athlete can only muscle out 5-6 reps MAX…if they are hitting 7+ the bar is too light.
In the workout, this one gon’ hurt…and it should. Moderate load, moderate time domain…you should be able to always move. Bar should be 9-7-5 unbroken / 15 in 2-3 sets / 12 in 2-3 sets / 9 in 1-2 sets. Looking for fittest athletes to be in the 9-10 min range and 12-15 min for all athletes. Put a 15 min cap on this sucker and scale appropriately.