Friday, June 22nd, 2018

Strength:  Front squats
Building towards a heavy single for the day
3 sets:  Pausing front squat + front squat
*2 second pause at the bottom
0:00 – 1 complex @ 60% of 1RM front squat
1:30 – 1 complex @ 64% of 1RM front squat
3:00 – 1 complex @ 68% of 1RM front squat
Sets 4-10 – 1 repetition (no pause), climbing to a heavy single for the day.
4:30 – 1 front squat @ 75% of 1RM front squat
6:00 – 1 front squat @ 80% of 1RM front squat
7:30 – 1 front squat @ 85% of 1RM front squat
9:00, 10:30, 12:00, 13:30 – stay the same across or continue climbing to a heavy single

Workout of the Day:

“Youth Gone Wild”
AMRAP in 7 minutes:
15-12-9
Calorie row
KB swings (55/35)
Burpees