Front squat triplets - core day

Bjj practice for about 1.5 hours

Warmup:
10 back squats, 45# bar
10 front squats, 45# bar

Workout:
(1) Front squat3-3-3-3-3
Loads: 95#, 115#, 135#, 145#, 155#

(2) 40 decline situps

(3) Run: short intervals

10:5 x 20

5 minute set, 10 seconds on, 5 seconds off x 20; 12% grade @ 6:22 per mile pace

400m cooldown

(4) Easy 1000m row @ 5 damper setting



Notes:

• Very pleased with the front squats, 155# is both my bodyweight and 10# under my 1 RM max from august, so I have definately improved. Found that really engaging your core helps so much on these and I could definately tell a difference when I did so.
• Don't know what it is about those short interval runs, but this run workout and the tabata sprints just absolutely destroy me. I was on the ground sucking air after this one, the incline on the treadmill is what really makes a difference I think.
• Good day overall, feel well rested and ready to train.