Front Squat 1×7 at 50% 1RM
Front Squat 1×7 at 60% 1RM
Front Squat 1×7+ at 70% 1RM
Rest as needed between sets.
Athlete Instructions
1×7 @ 50% (RPE 5)
1×7 @ 60% (RPE 6)
1×7+ @ 70% (RPE 7)*
2 rounds for time of:
30 Alternating Pistols
20 Pull-ups/ Ring Rows
10 Overhead or Front Squats
*Pistol Options:
Narrow Stance Squat
Deck Squat
Reverse Lunge
Hawaiian squat
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols
*2-3 Additional Reps if mechanics are solid.
Week 2 of 7