Front Squats Clusters, 4 X 6 (3-2-1), rest 20, rest 2 mins
Note: Build within the set by adding weight in between your 20 secs of rest (no clips, just slide the plates on quickly). Your triples should be MODERATE TO TOUGH, your doubles should be TOUGH, and your singles should FEEL HEAVY WITH PERFECT FORM. If you know your 1 rep max, feel free to use percentages (3 @ 75-80%, 2 @ 80-85%, 1 @ 90% or < greater).
10 Front Squats- TOUGH
20 Burpee Pull Ups
30 Front Squats- MODERATE
40 Strict Ab Mat Sit Ups
50 Front Squats- EASY
“Fitness Optional Finisher”
800 Meter Run nice and easy
FRONT SQUATS: During the workout, use either a barbell or dumbbells. Choose the instrument that allows you maintain the proper form. If you decide upon dumbbells, you’ll need to grab 3 pairs (tough, moderate, and easy). Feel free to do a hybrid of barbells and dumbbells depending on the rep scheme and weight.
BURPEE PULL UP: If you can’t perform a pull up just yet, no worries. Instead, set a a few plates or a small box beneath the pull up bar and jump into a static hold (chin over the bar) and lower yourself slowly focusing on the eccentric contraction, which will then build your strength.
Fitness Program Description