Monday July 17, 2017

STRENGTH

Front Squat 3 x 3 Ascending

After adequate warm up, we want 3 tough sets of 3, with a slight ascend.
Say Aris has a 315 lb front squat,
His warm up sets would look something like this:

1 x 3 @ Empty Bar
1 x 3 @ 135
1 x 3 @ 155
1 x 3 @ 185
1 x 3 @ 215
1 x 3 @ 235

1 x 3 @ 265
1 x 3 @ 275
1 x 3 @ 285

As you can see there is adequate warm up with the first 5 sets (while also accumulating some volume), and then his 3 tough working sets at 265, 275, and 285.  Post your heaviest set.

METCON

30-20-10
Kettlebell Swing
Kettlebell Goblet Squat

Rx = 53/35
Rx + = 70/53

Cap = 10 Minutes. Who can complete this unbroken without setting the KB down?
 

.