Strength

Front Squat

6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Set #1 - 50% of estimated 1RM Front Squat
Set #2 - 55%
Set #3 - 60%
Sets #4-6 (3 Sets) - Build to a moderate, between 60-65%

Work

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

CompTrain

Jerk Drives

5 Sets of 3 Repetitions

Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM

Push Press

4 Sets of 6 Repetitions
Set #1 - 73%
Set #2 - 75%
Set #3 - 77%
Set #4 - 79%

“Heartbreak Kid”

Front Squats w/class