Front Squat and EMOM
Friday, October 3, 2014
Front Squat: 10×3 @ 82% 1 rep max (1 set every 2 minutes)
Then,
Every minute on the minute(emom) for 5 minutes:
- 1st Minute: 1 Rope Ascent (15′), Max rep toes to bar. (T1,2,3- 3 pullups, max rep abmat situps)
- 2nd Minute: Rest
- 3rd Minute: 2 Rope Ascents, Max rep toes to bar (6 pullups, max rep abmat)
- 4th Minute: Rest
- 5th Minute: 3 Rope Ascents, Max rep toes to bar (9 pullups, max rep abmat)
The front squat percentage is, again, up a bit. It should calculate out to around 5 more pounds than last time. We will take some time to build up to our weights and then complete all 10 sets at one load. Afterwards we get into a 5 minute skill based emom. This will be scored by total toe to bar or abmat situp reps accumulated.