Strength
Front squats
Heavy 3
Workout
8 rounds of
In 1 min
Max strict press – 60-65% of FS weight
Max barbell lunges (step forward)
30 sec rest
**Moar squats. Can’t argue with that, right? How’s the weight moving? How’s your form looking? How’s that rack position? Are you adding more weight each week?
The workout is a bit atypical in that we’re using a percentage of our front squat weight, but not for front squats. This *might* take some toying with, but I want you to be able to get in at least 3 strict presses each round before going into the lunges. I’ll be up front about it – if you lack a solid front rack position and are unable to get your elbows high, you will struggle here. You rest where it says rest, otherwise you keep moving. You can hang out with the bar overhead, you can hang out in the rack position, but the bar doesn’t touch the ground until the minute is up. Pace yourself. Just because it says MAX doesn’t mean you bust your nut on the first round or else you’ll be doing a lot of lunges.