Front Squat: 1-1-1-1-1-1-1 70 – 95 + %

3-6 months

3-3-3-3-3-3-3 (Increase as comfortable)

3 months or fewer

5-5-5-5-5-5-5 (Increase as comfortable)

THEN:

21-15-9

Front Squats #135 / 95

Russian Twists (42 – 35 – 18 #45/25)

Beginners / Masters

Front Squats

18 – 12 – 6  #75 / 45

Russian Twists (36 – 24 – 12 #20 / 10)