Strength
Front squat
8-8-8 (heavy 8)
Workout
Cash in – 400m run
21-15-9
Dbl KB Front squat – 53/35
Dbl KB S2OH – 53/35
Knees to elbow
Cash out – 400m run
**Oh, what I love about this rep scheme for a triplet is how people think it’s 21 front squat, 15 S2OH, and 9 K2E. Hahahhaha… AHAHhahaha.. *gently pats your head*
If you think it looks easy, it probably isn’t. We’re coming from heavy barbell squats to heavy dbl KB squats. If you thought Monday’s single arm thrusters were a challenge, so will holding 2-KBs with a GOOD rack position. Don’t worry, we’ll have rack walks/carries coming up next week to work on it. Until then, don’t sacrifice your form on either the rack position or squat just to “go Rx”. Do what you can manage with good form to get through this quickly and in as few sets as possible. My key word for you to remember today is ‘midline stability’ aka ‘brace!’ I realize that’s more than one key word, but use whatever you need to remember to support your spine front and back.