Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
Front Squat - 5 reps
Standing Shoulder Press - 5 reps
Back Squat - 5 reps
Behind the Neck Push press - 5 reps
#1 BB Clean
Set 1 - 3 reps at 50% of 1RM
Set 2 - 3 reps at 60%
Set 3 - 3 reps at 70%
Set 4 - 1 rep at 75%
Set 5 - 1 rep at 80%
Set 6 - 1 rep at 85%
Set 7 - 1 rep at 90%
Rest between sets.
#2 BB Front Squat (no pause)
Start a timer. You have 10 minutes to hit a 3 Rep Max. We will post our
results. You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
heaviest set in that 10 minutes. And the 10 minutes is for the whole group. Each
person doesn't get 10 minutes (unless you are working out by yourself).
#3 This is one round.
American Kettlebell Swing - 60 seconds
BB Back Squat (no pause, 75% of 1 RM) - 60 seconds
REST - 60 seconds
Double Under - 60 seconds
BB Back Squat (no pause, 65% of 1RM) - 60 seconds
REST - 60 seconds
Toes to Bar - 60 seconds
BB Back Squat (no pause, 55% of 1RM) - 60 seconds
You can rack the BB as often as you need to during the sets of back squats.
The weight is probably too heavy to do continuous reps for a minute. Just get
as many reps as you can for that minute, with perfect posture and technique.
Results for 3RM Front Squat:
Scott Johnson - 235 lbs
Don Starr - 175 lbs
Gene Ledet - 215 lbs
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