Ok – I may have spoke too soon. You may want to use your working 1RM for this work. Take your 1RM Front Squat and multiply it by .90. Monday is basically a re-do of Friday’s session. That session left my legs, especially quads pretty, pretty spicy.

So, if you are competing this weekend, here’s my recommendation: do the lifting on Monday and Wednesday. On Friday, follow the warm up protocol, then call it and practice some skills that get you ready for Saturday. I will post something.

Thursday will be our standard row/row/light gymnastics pre competition workout.

And make sure you are checking the accessory page. Theres some good stuff going on over there.

Workout of the Day

Front Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 40%
#3: 5 reps @ 50%
#4: 3 reps @ 65%
#5: 3 reps @ 75%
#6: 3 reps @ 85%
#7: 1 rep @ 90%
#8: 3 reps @ 87%
#9: 1 rep @ 92%
#10: 3 reps @ 90%
#11: 1 rep @ 94%

Perform 3 5 second Overload Front Rack Hold at 125% of 1RM