Hey folks! We're squatting again today, this time on the front. If you missed yesterday, this is your big squat day and if you were here for the back squats, this will help build your squatting endurance. The workout is a shorter sprint style, so there's plenty of time to work the accessories!
We found our 1 RM shoulder press last week, so flex those %'s snd start building some overhead pressing strength.
Strength:
Shoulder Press
6x2 @ 70%
Rest 1:00 between sets
Beginner 6 x 2 @ Technical Load
WOD:
21-15-9
HSPU
Front Squat @ 155/105 lbs
Scaling Options
Beginner
21-15-9
Push up / Assisted push up
Front Squat @ 75/55lbs
Intermediate L1
21-15-9
Pike HSPU
Front Squat @ 135/95 lbs
Intermediate L2
15-9-6
HSPU
Front Squat @ 155/105 lbs
ACCESSORY / EXTRA
1. 3 x 12 Behind the neck band pull down
2. 3 x 12 Bent over straight arm band pull down
rest as needed
Comments