in 20 min
Find 3 daily max
for
Front squat
-score is 3 heaviest successful lifts

Goal & Intensity
Find today’s three strongest reps in the back squat.
-THIS IS NOT a true 1RM, but the best technically sound lifts you have today.
-Heavy but controlled lifts where you feel the load in your core and upper back as much as in your legs.
-Each set should get progressively tougher without losing position.
-During the final lifts you should be working hard, but your technique stays clean and consistent.
-RPE 8–9 on the final set, meaning you might have had one rep left, but not two.
💡 Coach’s Tip
Keep your elbows high throughout the entire lift; losing chest position is the biggest limiter in the front squat.
Why this workout: The front squat develops torso rigidity, midline strength and transfer to Olympic lifting, while acting as a direct progression from last week’s back squat work. A “daily max” teaches you how to listen to your body and express strength for that day.