STRENGTH: FRONT SQUAT
Every 2:30 x 6 Sets
Set 1: 8 Reps @ 80-90%
Set 2: 7 Reps @ 85-90%
Set 3: 6 Reps @ 90-95%
Set 4: 5 Reps @ 100%
Set 5: 4 Reps @ 105%
Set 6: 3 Reps @ 110%
All percentages based on 5×5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
CONDITIONING “JUGGERNAUT”
For Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Score = Rounds + Reps
Barbell: 185/125lb
