Front squat:
3 x 5 @ 75% of 2RM
1 x 15 @ 50% (Each rep with a full 5/1000 in top position)
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then:
1 x 15 @ 50% of front squat 2RM (same weight as final squat set above)
Rest briefly in 5-rep intervals as needed. If weight breaks position or compromises mechanics, adjust immediately and continue safely.
And then, 1 Tabata interval (:20 sec. work. :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout.
And finally, skill work:
Whatever we need most/ Whatever your trainer points you towards
Turn a critical eye on your last several weeks of training, and select something to make progress on.
“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.