20250721 - “Test: 1RM Front Squat”

Week 6 Focus: Deload the working volume while maintaining intensity. Test the key lifts that we have been training on. Hit one to two benchmarks to test our metabolic conditioning.
Guess what?

No lifting on Saturday and Sunday. ;)

Training Session Focus: Test the front squat.

Warm Up:
2 Rounds
10 Air Squats
10 Glute Bridges
10 Banded Side Steps
10 Goblet Squats
3 Wall Facing Squats

Barbell Warm Up Suggestion:
3@40%
3@60%
2@75%
1@85%
1@90%
Begin testing singles

Work:
1: Barbell Front Squat - Build to 1RM
Rest 2-3 minutes between attempts
Don’t do more than 6-7 sets after warm up.

Back Off Set:
1xAMRAP @75% of new 1RM

METCON - For Time: “Fran”
21-15-9
Thrusters (95/65)
Pull Ups

10 Minute Time Cap

Cool Down:
Couch Stretch - 1:00 per side
Deep Squat Hold & Rocks :45s
Foam Rolling - Upper Back, Glutes, and Quads - 1:00 each