Monday, May 1st, 2017
Front Squat - After warm up sets:
Set 1: 6 x 50% 3 RM
Set 2: 3 x 75% 3 RM
Set 3: Max Reps x 3 RM
Set 4 will also be done to failure, and the load will be determined by how many reps are completed in set 3:
1-2 reps, decrease set 4 load by 5-10 pounds
3-4 reps, set 4 load should remain the same
5-6 reps, increase set 4 load by 5-10 pounds
7+ reps, increase set 4 load by 10-15 pounds
Incidentally, WHATEVER WEIGHT IS USED IN SET 4, IS THE NEW 3 RM, AND WILL BE USED TO BASE NUMBERS OFF OF THE NEXT TIME THAT LIFT IS DONE (the following week).
AMRAP in 10 minutes:
10 Alternating DB Snatch (55,35)
5 Chest to Bar Pull Ups
QUOTE:"Training is different than competing. When you're training, you're getting better. When you compete, you are simply testing. Getting better means not just getting more endurance or more strength. It means getting more efficient and simply moving better. This is accomplished by a conscious effort to improve technique and mobility, and putting effort into thinking about the best way to get from point A to point B, not just doing it. As Ben Bergeron says, 'don't compete yourself out of shape'."