WORKOUT OF THE DAY, JANUARY 9TH 2019
Published January 8, 2019
On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat
All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.
Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex
10 CTB Pull-Ups (Scale to Pullups or Ring Rows)
10 Front Squats (185/135)*
10 Barbell-Facing Burpees
*Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.
1-3 "Giant" Sets:
Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique.