NOTES ABOUT TODAY’S TRAINING

Today we are building to a tough set of 3 in the 1 1/4 front squat with the goal of beating last week’s weight by 5-10# if you’re feeling good. The purpose of this is to reinforce the bottom of the squat, time under tension, and variance – these will likely surprise people, but building to 75-80% of 1RM front squat should be feasible. Our conditioning benchmark “Grace” is an all-out sprint – 100% effort. Leave nothing in the tank and go for broke. Loading should allow for fast sets – touch n go is preferred or very fast singles.

STRENGTH

1 1/4 Front Squats: Build to a heavy 3 in 8 sets. Rest 2:00
– Goal: Exceed loading from last week by 5-10#s if you’re feeling good.

CONDITIONING

“Grace”
For time:
30 Power Clean + S2OH (135, 95)
– Goal: 100% EFFORT! Leave nothing in the tank on this one.

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
6:00 Time Cap

EXTRA CREDIT

Banded Pull-throughs: 4 x 25. Rest 60s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom