Strength
Front Squat
- build to a heavy 2 rep @ 33X1
- drop 10% and perform 2 sets of 3 reps with no tempo restriction
Strength Notes
Today’s strength is front squats. Warm up with the empty bar by practicing the tempo for two reps. As you build up, pay attention to how quickly you are standing up out of the bottom. If you stand right up, make a moderate jump in weight. If there is a bit of a fight on the way up, make a small jump or stop there for your heavy 2. After you have found your heavy 2, take 10% off the bar and perform 2 more sets of 3 reps with no tempo restriction.
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 14:00:
- 5 Power Cleans (105/155)
- 5 Front Squats (105/155)
- 10 Knees to Elbows
Conditioning Notes
Today’s workout is a time priority to be completed with a partner. Partner 1 will complete 5 power cleans, 5 front squats, and 10 knees to elbow while partner 2 rests. Once partner 1 finishes the entire round, he/she will rest and partner 2 will begin a round. Continue in this format for 14 minutes.
Choose a weight on the barbell that allows you to complete the power cleans in very quick singles or touch and go sets. The front squats should be unbroken every time.
Knees to elbow feel different that toes to bar. Make sure you are getting your knees all the way up to your elbows and not just to your armpits. These should be completed unbroken. Adjust these by performing knees to armpits or knee raises.