For Loads:

  A: Pausing Front Squat: 1 - 1 - 1

• Quickly build up to your max for the day
• 3 FULL seconds hold at the bottom
• Remain fully active at all times.
• Compare to 22/02/16

. B: Front Squat: 3 x 2 @ 90% of best lift above.

• No pauses needed

. C: Zercher Squat: 3 - 3 - 3

• The Zercher is where the bar sits in the nook of your elbows.
• Different type of squat today. All the usual points of performance still apply (full depth, upright torso, etc).
• Drive the knees out to ensure you don't have your elbows collide (if you are properly upright you won't anyways).
• Take some familiarisation/warm up sets before hitting 3 heavy sets at the end. Record this last three sets.

    .   . Post all loads to Beyond The Whiteboard.