Squat Day!

Front Squat 2RM

1) 0:00-5x30%

2) :00-5x40%

3) 4:00-4x50%

4) 6:00-4x60%

5) 8:00-3x70%

6) 10:30-3x80%

7) 13:00-2x80-90%

8) 16:00-2x85-100%

9) 19:00-2RM

Run approach to be successful through at least 8 out of the 9 sets.


For Time: (15 min cap)

-30-20-10 Thrusters

-10-20-30 Pull-Ups

115/85, C2B

115/85, PUs

95/65, PUs

75/55, Asst PUs

Scale as needed

We did this exact same workout 3 weeks ago, except we did the Toes to Bar progression instead of Chest to Bar. If you did this, think back to how that weight and flow went for you.

This is not going to be a sprint for most people. The movements you choose should be challenging, but manageable for sets of 5-6 reps with 10-15 second rest. It is OK if the set of 30 takes around 3 minutes!

Keep in mind that there are 60 reps of each movement and a 15 minute cap. So, if you average 10 reps per minute, this workout will take you 12 minutes.

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