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Workout of the Day – Wednesday April 10th, 2019 “Heartbreak Kid”

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Strength

Push Press

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Front Squat

6 sets of 1 Rep

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

Set #1 – 50% of estimated 1RM Front Squat

Set #2 – 55%

Set #3 – 60%

Sets #4-6 (3 Sets) – Build to a moderate, between 60-65%.

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. We are using this as a technique primer to our following workout, which includes heavier front squats.

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double-Unders