STRENGTH
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that
weight with the goal of at least 1. Retest of pure
1RM will happen next week.
WORKOUT
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
COOLDOWN
Couch Stretch, :30 ea Leg
Pigeon Stretch, :30 ea leg
Foam roll Thoracic Spine
MOVEMENT ADJUSTMENTS…
FS — if athlete can not squat heavy…heavy lunge, heavy deadlift, or box squat can all be subbed for FS.
FS in workout — forward step lunge with barbell or DB in the front rack could be a nice sub or deadlift at 185/135 type of loading.
Pull-up — if C2B needs to be scaled, can adjust to regular pull-ups, banded assist, or standing assist. A tough jumping C2B pull-up…where athlete can only do 5-7 at a time is also a nice sub.