Specific Barbell Prep
8 Behind the Neck Elbow Punch Throughs
5 Front Squats @ Empty Barbell
4 Front Squats @ 40-50% + 2 Back Squats
3 Front Squats @ 55-65% + 2 Back Squats
2 Front Squats @ 70%
-
3 Back Squats @ 50-60%
Front Squat + Back Squat
Every 2:00 x 3 Sets
3 Front Squats @ 75-80%
Directly into
Every 2:00 x 3 Sets
3 Back Squats @ 70%
Percentages are based on 1RM Front Squat and 1RM Back Squat.
This is a deload squat week in the strength cycle.
Conditioning
Every 4 mins x 4 Sets
50 Double Under’s
15 Wall Balls 9/6
5/5 DB Hang Snatch 22.5/15
10 Burpees 2 Target
