Following the pattern
This is the third time in the last few days of programming that we’ve seen 5-5-5 reps in our strength piece. This scheme requires a different approach from what we’ll normally find ourselves doing. We only have 15 total working reps as opposed to the 20-25 working reps we’ll often see. This might allow us to go a little heavier than we might normally. More importantly, this will definitely allow our working sets to look great. Get heavy for sure, but make these 3 sets the most beautiful, punchy set of 5 front squats that your ever done.
Your warm up sets will be just as important as ever. Consider doing a few sets of 3s as you get close to your working weight. This will allow you to feel the heavier weights without letting them fatigue you as much.
STR:
Front Squat
5-5-5
WOD:
AMRAP 5
Farmers carry – 21′
Row – 15 cals
Air squats – 9
Ninja jumps – ME
Holiday Schedule:
We will be closing early on 12/24 (no classes/open gym in the evening), completely closed on the 25th and closed in the morning on the 26th. Happy holidays!
Ninja jumps – that’s my jam!
Front squat:
Warm up- 45×5, 95×3, 135×3, 185×3
Working- 225×5, 235×5, 245×5
These felt really heavy.
Fran: 5:15 RX (and PR by 9 seconds)
Thanks for the curveball, Nick! I never would have expected to do Fran tonight. And I definitely never would have expected to PR it!