Workout of the Day
A. Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
B. Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes
C. Three sets of:
Dead-Stop Front Squat x 3
reps @ 75-80%
Rest 3 minutes
(If you don’t have a power
rack, safety bars, or blocks to set the weight on, perform pause front squats
with a 2 second pause at the bottom.)
D. Three sets of:
Row 350 Meters
15 Toes to Bar
20 Kettlebell Swings (32/24
kgs)
Rest 2 minutes
A: 3x195, 2x220, 1x235, 255,
265, 265
B: 225 (90%) all 5 sets.
Failed once, but made it
up. Pulls felt strong, but had trouble
getting under the bar today. Felt good
to clean heavy, even after front squats
C: 205, 215, 220 (2 second
pause)
D: 2:40, 2:50, 3:00
T2Bs and KBS felt tough
today.
T2B: 15, 10/5, 10/5 - KBS:
20, 20, 10/10
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