Countdowns are a brutal but popular training method to increase training density. When applied to the front squat, you have a real challenge on your hands.

Use 65-70% of your front-squat training max (75% of 1 RM is approximately your 10-rep max). For example, if your front squat max is 305, use between 195 and 215 pounds. If you don't know your front-squat max, take your back-squat max and cut it in half. That'll be plenty.

How To Do It

The goal is simple: Pyramid up from 1 to 10 reps using 15-30 seconds of rest. It would look like this:

Set 1 – 1 rep
Rest 15-30 seconds
Set 2 – 2 reps
Rest 15-30 seconds
Set 3 – 3 reps
Rest 15-30 seconds
Set 4 – 4 reps
Continue until you hit a set of 10 reps.

At first, the 15-second rest periods will feel relatively easy. By sets five and six, you'll need to increase rest periods to 30 seconds as your lungs battle to keep up and your body starts to tremble.

Suck it up and push on. Completion of this finisher is grounds for a parade of bacon and steaks.

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