Front squat

12-18 (see notes) @ 82-86%, rest 3:00 between sets

= Aim to hit 12-18 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week