STRENGTH:
Front Squat – Week 7/9
Work to a Heavy Double
—then—-
4 x 4 @ 90% of Heavy Double
—–NOTE—-
– Ideally we are avoiding failure here (RPE 9.5).
– For guidance, the double at the very least should be heavier than your triple from last week. Next week we will be finding a single
– No Rest prescription for this week’s squats. Rest as needed to maximize potential.
– Athletes with compromised Front Racks may Back Squat
CONDITIONING:
——IN GROUPS OF THREE——
10:00 Echo Bike
-Switch as needed
-Score is total calories
OPTIONAL ACCESSORY PUMP (Time Permitting)
3-5 x
10 Ring Rows
15 BB Curls
20 Reverse Flyes
