“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

Front Squat 1×3 at 73% 1RM

Front Squat 1×1 at 83% 1RM

Front Squat 1×3 at 73% 1RM

Front Squat 1×1 at 83% 1RM

Front Squat 1×3 at 73% 1RM

Front Squat 1×1 at 83% 1RM

Today’s strength portion has a time component. Athletes will perform a set every 1:30min. (90sec).
Percentages should ideally range from 70% – 84%

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time

3 rounds for time of:

10 Front Squats, 165/115 lbs

10 Chest-to-bar Pull-ups

10 Burpees

This two-part training day will focus on heavier front squats
In Part 2, we’ll repeat a CompTrain Benchmark workout called “Satan’s Whiskers”
The 3 rounds are meant to be fast and furious
Previous times for this benchmark range from 3-8 minutes
Volume is low, so we’re looking to keep the intensity high

The barbell comes from the rack for our strength piece, but from the floor in “Satan’s Whiskers”
This should be a moderately heavy weight that allows you to complete the work in 1-2 sets
Get outside your comfort zone a bit with a weight that you’ll have to grind through for 10 reps
You can squat clean the first rep if you’d like to

With such a short workout, we’re looking to push for big sets today
Choose a rep number or variation that you can complete in 1-2 sets
See the “modifications” section for more options

These are standard burpees
Chest and thighs touch the floor in the bottom
You can jump-up or step-up off the floor
Reach full extension at the top with some air under the feet and a small clap overhead

20 Double Dumbbell Front Squats
20 Dumbbell Goblet Squats
20 Jumping Air Squats

Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups x5-7
Banded Pull-ups
Ring Rows
10 Dumbbell Rows From Plank Position (Each Side)
20 Double Dumbbell Bent Over Rows
20 Single Dumbbell Bent Over Rows (10 Each)

Look to bring the intensity for these 3 rounds
If there is one movement we want to put a ton of focus into, it’s the front squats
This movement requires the most effort to complete and the most effort to break
Breaking this movement likely requires a good amount of rest before cleaning the bar back up to the shoulders
That being said, the first priority is pushing for large, ideally unbroken sets of front squats if possible
It is much quicker and easier to break the chest to bar pull-ups into a couple quick sets than it is to break the front squats once
Try to complete the chest to bar pull-ups in 1-3 quick sets, choosing the option you see yourself holding for all 3 rounds (10, 5-5, 4-3-3)
Adjust your pace on the burpees to help you thrive through the 10 front squats that follow
Sprint through the final 10 burpees to finish out the workout