Strength
Fitness:
3×5 Front Squat- find a starting weight for the new linear progression program. This will probably be in the 60-75% of 1RM range. Weight will be added each week and things will get challenging quickly. Today’s starting weight should not be very difficult, ie., there should be little to no bar speed slow down during any of the sets.
Performance:
5RM Front Squat
Conditioning
5 Rounds:
- 10 Front Rack Lunges*
- 10 Pendlay Rows*
- 10 Hand Release Push Ups
Find a weight you can perform perfect rows with. This will determine your load.