Front Squats 3-3-3-3-3

[Dominic Sirianni]

That is what we have programmed at the box I workout at today. I have never maxed out on front squats. The last time we did them, about three weeks ago, we did 5-5-5-5-5 and I did 205-225-245-265-275.

Not sure where to start the WOD today. Any suggestions?

(cross posted at the crossfit forum)

[Martin Bonn]

if 275 is your 5 max rep then 290 will roughly be your 3 max rep. so you could stagger it in 10% increases.
.
.
.
203
232
261
290

[Dominic Sirianni]

Thanks man

I ended up doing it like this:

warmup
45x5
75x5
105x3
145x3
175x2
225x3

working sets
275x3
280x3
285x3
290x3
295x3

[Steven Low]

Too much warmup. And do a decreasing pyramid for warmup too.

Could've probably gotten a bit more weight in at the top end.

95x6
135x4
185x2
235x1

275x3
285x3
295x3
___x3
___x3

[Dominic Sirianni]

thanks - I need a lot of warmup usually. I don't really even feel good until the 3rd working set in situations like this.

I did have more room at the top end - next time...

I definitely feel like I got a training effect.

[Steven Low]

Originally Posted by Dominic Sirianni

thanks - I need a lot of warmup usually. I don't really even feel good until the 3rd working set in situations like this.

I did have more room at the top end - next time...

I definitely feel like I got a training effect.

Are you doing your usual warmup?

You should be doing a regular warmup besides the warmup sets above...

[Dominic Sirianni]

yeah I usually warm-up a bit.

yesterday I did
5 pullups
10 pushups
10 squats

2 rounds

then about 5-10 minutes of work with a length of PVC pipe.