Day 1
Strength
Front squat
10 minutes Build to heavy single @80-90%
10 minutes 5x5 @ 65%
Metcon
10 min AMRAP
10 front rack lunges 135/95 lbs
10 push jerk 135/95 lbs
10 burpees over Bar
Notes:
This is the start of a squat cycle. The intent of today is to prepare our bodies for heavy loading without overwhelming our central nervous system. The heavy single should be challenging but not a max effort attempt. Sets of the 5x5 should be done every two minutes. Focus on speed and proper mechanics. We will increase percentages each week building to a heavy max out in 10-12 weeks.