FRIDAY 10/18

A. Front Squat: 

1) build to a 1RM - 245 LBS.

2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

B1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min - 55LBS per arm, 8 reps each set

B2. GHD Raise: 3 x 7-10 @20X0, rest 2 min - Holding 10LB plate, 10 reps each set.

+

for time:

40 HSPU
40 Wallballs 30lbs to 10'
40 T2B
40 KB Swings 70lbs
TIME: 11:52

NOTES:
Low # on Front Squat 1RM is definitely due to mobility issues and as a result having neglected the movement. Failure was due to mobility not muscular failure.