Front Squat 1RM (This will be a fast build up so be ready!)
- Set 1 - 60% x2-3 reps
- Set 2 - 75% x2 reps
- Set 3 - 85-90% x 1 rep
- Set 4 - 95-100% x 1 rep
- Set 5 - Try to beat your old max for just ONE REP
- Set 6 - Try a weight you missed or go even higher if you hit a new max
* Just like we have been... We will run a new set EVERY TWO MINUTES... Work fast speed out of the bottom on early sets and use a belt the last 3 sets...
Squat Clean 1RM
* Your pick on this one... You can start off the FLOOR or go from the HANG, but trust your speed under the bar and your front squatting abilities because you should have front squatted MORE on the prior section than you will clean on this section...
15-20 minutes depending on class sizes... Go for this one!!
Lots of personal bests today!!!
One more test...
800m Run For Time
(Morning classes can sub a 1000m Row for time, if weather conditions dictate, but that will be left up to Joe in the morning... Whatever you do, get after it!)
POST ALL WEIGHTS AND YOUR RUN TIME TO COMMENTS