Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not hitting minimum depth and/or any movement of the feet constitutes a no lift. If you're newer to front squatting then find a heavy triple instead.
Be careful not to let your warm-ups fatigue you too much for your heavy singe attempts. Example warm-ups and attempts are below. However, these are just examples, and you should adjust according to how you feel and what's worked for you in the past. Understand that not every testing day will result in PRs. The takeaway in this example is doing only a few reps (singles or doubles) so as not to be too fatigued for your heavy attempts. Leave yourself at least 2 minutes between your last warm up and your first attempt, then between each heavy attempt as well.
Previous Front Squat 1RM of 165, goal new 1RM ~ 180
45x5, 95x5, 135x1-3, 150x1
Post loads to comments.
50 Russian Kettlebell Swings 72/53
20 Pull-Ups or 7 Muscle-Ups
Post time and Rx to comments.
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
CFSBK Is Hosting a Star Wars Movie Marathon Next Saturday at 3 PM!
What better way to spend next Saturday (12/12) but gorging on Star Wars? Come dressed as your favorite character and bring along Star Wars snacks to share. We'll be showing movies 4, 5, and 6 starting at 3 PM!
A Day in the Life of Brooke Ence PurePharma