Front Squat
5-4-3-2-1

Use the heaviest weight you can for each set.
Rest 2-3 minutes between sets.

The descending reps mean we should ideally see weight increasing on the barbell. Don’t think of this as a 5 rep max to start things off. You should be using weight that you can move with sound mechanics and range of motion that allows you to keep good position. Rest no less than 2 min and no more than 3 with a goal of no failed work sets. Don’t expect to hit a PR here as that is not the intention.

Post Work – Part 1
Strict Pull-ups 2x Max Rep
Rest 2 mins between sets.

Post Work – Part 2
Split Squat
16-16-16
(3x 8 L/9 R)

Use the heaviest weight you can for each set.
Rest as needed between sets.

Accessory lifts today involve a max effort strict pull-up and the split squat. The max effort strict pull-up is two sets with as many reps as possible. Rest 2 minutes in between efforts. The goal is going to be anything between 8-15 reps. Therefore, choose a variation that allows for at least 8 and no more than 15 reps. If you are going to get 15 reps unbroken easily consider adding weight, otherwise, choose a variation that allows a minimum of 8 reps. The split squat can be done with dumbbells, kettlebells, or a barbell. Focus on a full range of motion by tapping your back knee gently to the ground and standing all the way out of each lunge. Use a weight that is challenging but that allows for unbroken reps.