THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

SPECIFIC WARM-UP:

2 Rounds:

5 x Infant Squats

20 x Flutter Kicks

—then—

6 x Front Squat @40%

4 x Front Squat @50%

2 x Front Squat @60%

Lower Body Strength:

14 minute time block:

Front Squat

2 x 5 @75+%

2 x 3 @80+%

3 x 1 @AHAP (As Heavy As Possible…with good technique and depth)

*recommend doing a set every 2 minutes

* a good ratio of front squat to back squat is 80%…example: if your back squat is 315, your front squat would be 250. You can use the formula below to calculate your estimated max on your back squat from last week

Formula:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example: if you did 275 for 2 reps

275 x 2 = 550

550 x 0.0333 = 18.315

18.315 + 275 = 293.315 (round to 295)