Front squat 3-3-3-2-2-1-1 reps
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Stimulus and Strategy:
Today's the day to lift heavy relative to your capacity. It's a session that demands full focus and attention on every set. Check back on your most recent heavy front squat days from April 8 and July 7 to help navigate today's weight, or if you know a recent 1-rep-max front squat, aim for 75% or more of that number. If you did yesterday's workout, expect today's legs to reflect it — don't be discouraged if the weight feels lighter than usual. Start a new set every 3 minutes so you get plenty of rest between lifts; if you don't need that much recovery, go heavier, as long as your mechanics hold up. Newer athletes should lighten the load and prioritize quality reps over chasing heavier numbers.
Intermediate option: Same as Rx'd
Beginner option: Front squat 5-5-5-5-5-5-5 reps