STRENGTH:
Front Squat – Week 4/9
5 x 3 @ 85% (or RPE 8.5)
—-then—-
EMOM 5 of:
5 Reps @ 70% (or 85% of number used above)
—-then—-
At 5:00
15 Reps @ 50% (or 65% of number used for triples)
—–NOTE—-
– May wear a belt and rest as needed for the 5 sets of 3.
– For the EMOM, do not wear a belt, and perform reps quickly.
– For 15 rep cashout, perform as fast as possible, and do not lock out knees during any reps.
– Last week you were guided to not build past 85%. This week you will do all 5 working sets at that number. Use this as guidance for picking your weight if you don’t have a 1RM to work off of.
CONDITIONING:
——RX+——
AMRAP 10 of:
100m Run
10 Strict Pull-ups
——RX——
AMRAP 10 of:
100m Run
5 Strict Pull-ups
——FITNESS——
AMRAP 10 of:
100m Run
10 Ring Rows
