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Thursday 160428 Front Squats 7×3

Three days of training this week and you could already guess what was coming, right?  If you have been around here for more than a year or two… and if you spend a bit of time thinking about the programming we do then you HAD to know it was coming today, didn’t you?  Well let’s recap- Monday was a somewhat long (18-20 minute) couplet containing a moderately weighted dumbbell moment and a box jump.  Tuesday was an AMRAP of 4 movements and Wednesday was a couplet of weightlifting and gymnastics moves.  So Thursday pretty much HAS to be…. you know, yea?
Of course… a heavy day.  And not a single squat done all week… it’s gotta be squats.
There you have it: seven heavy sets of 3 rep front squats.  More advanced lifters will warm up to about 85% of 1RM and go for max volume of weight across the sets.  Less experienced lifters, or those returning after an absence- will warm up and then continue to add a little more weight each round- continuing to add- as long as mechanics are sound.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Midday Open Training WOD, 5pm Mob/Core/Mob Specialty class 
Front squat
Post heaviest 3 rep set OR total volume to chalkboard

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