1.One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
On the Minute x 10
Set #1 – 3 Complexes @ 40% of 1RM Front Squat
Set #2 – 2 Complexes @ 50% of 1RM Front Squat
Set #3 – 1 Complex @ 55% of 1RM Front Squat
Set #4 – 1 Complex @ 60% of 1RM Front Squat
Set #5 – 1 Complex @ 65% of 1RM Front Squat
Set #6 – 1 Complex @ 70% of 1RM Front Squat
Sets #7 – Sets #10
Build to a heavy complex. Go by feel. Climb or go across as you see fit. Focus on an upright torso, and positioning of the weight back over the heel during the pause of the first squat. The first repetition sets the tone for the second.
20/16 Calorie Row or 200m run
10 Thrusters (115/85)
We are looking for a thruster weight that we can complete for 20-25 repetitions, if we absolutely had to.
Our first goal in this workout is to push for large sets on the thrusters – unbroken if possible. Breaking up the thrusters brings us to a standstill in the workout, whereas rowing at a slightly slower pace may allow us to eliminate that break on the barbell. The row needs to be paced in order to preserve that. There is a balance however. The row is not a throwaway… it does count.