Strength
Front Squat
- Build to a set of 5 @ RPE 9.
- Drop 15% and do 2 sets of 5.
Notes
Our strength today is front squats. We are beginning a new cycle where this no tempo restriction. You will first build to a heavy set of 5 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 5.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
For time:
- 24-30 Calories
- 75 Thrusters
- 12-15 Calories
9:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
Don’t spend more than 2-minutes on the first set of calories and 1-minute on the second set.
The thrusters should be very light. If you have ever done the workout, “Jackie” it should be the same weight as that. You want to be able to hold on to the barbell for very big sets.