A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
… went into today excited for a PR attempt to finish off 2018 … A. Front Squat (OT3M) 195×5, 225×4, 240×3 … (what was that pop/crack ?!?) 135×2, 185×1, 225×1 … (hmmm … not sure) 255×1, 270×1, 285×1 … (don’t get hurt dude … that’s enough) … warmed up the clean … decided to go with 185 to be “safe” … B. Ran 400m, 185×2, (TAP) … felt a pop somewhere between T-9 | T-11 … something is not right, no pain but can certainly feel it … dissappointing way to end the training year … Hope you all have… Read more »
A: FS 5×205, 4×220, 3×245, 4(1×265) 90% of current pr but didn’t have more.
B: Rx at 205lbs 9:46
Could have made the runs a bit more saucy but was happy to get below 10.
Nice Ryan! Solid on B; I can;’t even clean 205 yet, let along FS with it 🙂