Warm-Up
400m Run
10 Worlds greatest stretch
10 Bootstrap Squats
5/5 Single Arm KB Bottoms Up Front Squat
5/5 KB Windmill
-
2 Sets
10 Russian Kettlebell Swings
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
Front Squat
Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets
Extra Instructions / Scaling Adjustments
The bar will start empty today or with some light loads. We want to work up to a heavy on the bar with a 2 sec pause, 3 count eccentric, and focus on smooth controlled tension on the ascent of the lift. This should be under 90% of your 1RM Front Squat. We will then reduce loads and hit 3 reps without a pause at 85-90% of what we hit for the heavy pause squat, then reduce loads again and hit 5 reps at 80% of the heavy for the day.
Again, the heavy single is with a 2 sec pause and the drop sets are to be done as a percentage of the heavy without a pause.
"Rocket Power"
