Monday 12-11-23 Workout Of The Day

A.
E4M – 3
5-3-1+ Front Squat
5 Dbl. KB Strict Press (seated)

B.
AMRAP – 15
5 Front Squats
5 Db. KB clean (gnd) and strict press
5 Strict Pull Ups
5 Strict Ring Dips

RX: 110/155#
Int: 95/135#
Beg: 65/95# +/-

Today we build on our final set of 531 for our front squats. Recommendations for the build through your three sets are as follows 1 set of 5 reps at 75%, 1 set of 3 reps at 85%, and 1 set of 1+ reps (aim for as many reps as possible) at 95% of your 1RM. 

We WILL be doing a final test week next week Tuesday and Friday to find a solid heavy single before the holidays. This should lead to a brand new PR for many of you who have been following the squat program for the past few months. The workout will be five attempts at a heavy single on a three minute clock next Tuesday for front squats and Friday for back squats. 

Part B today is an AMRAP but in a strict fashion. Find a challenging weight for your five front squats and challenging waits for your Double kettlebell, clean and press from the ground, strict pull ups and strict ring dips.