Front Squat 1-3-1-5-1-7 and a Scaled-up Baseline

Reminder about our Holiday Schedule through Jan 1st (click for details).

Like with last week’s Back Squat 1-3-1-5-1-7 this Front Squat session has the same intent:

The goal is three heavy singles, each followed by a “down set” of multiple (and ascending) repetitions.  The athlete should build to their first single with 3-4 warm-up sets, and then once the first single is taken there should be no “in-between” or “test” sets during the SIX total work sets. 

Since this type of session requires the athlete to “go by feel” some will inevitably ask for advice on loading - here is a rough idea of what a typical progression might look like for someone who squats approximately 250 lbs as a 1RM (keeping in mind that athletes will vary!):

Empty Bar + Three to Four Warm-up Sets, then…

1 @ 225 lbs

3 @ 205 lbs

1 @ 235 lbs

5 @ 200 lbs

1 @ 240 lbs

7 @ 195 lbs

Keep your rest strict and fairly short at approx 1:30 between sets.  There is no “rule” about the singles going up or down in weight, and the same goes for the sets of 3, 5, and 7 (they can go slightly up, go slightly down, or stay the same) - it all depends on the individual athlete and how they feel today.  Take what’s there today, come back tomorrow.  

WOD For 12-26-18:

Front Squat:

1-3-1-5-1-7

-then-

For Time:

500m Row

40 Wall Balls @ 20/14 lbs to 10/9 ft

30 Med Ball Sit-ups @ 20/14 lbs

20 Hand-Release Push-ups

10 Bar Muscle-ups