Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Superman hold
3 sets:
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy
Warm-up
Warm-up
FRONT SQUAT PROGRESSION
3 front-squat initiations
3 above-parallel front squats
5 front squats Cue elbows up at the bottom of the squat.
3 front-squat initiations
3 above-parallel front squats
5 front squats Cue elbows up at the bottom of the squat.
FRONT SQUAT LOADING
2 sets:
5 front squats (light weight)
3 sets:
1 front squat (building to start weight)
Weightlifting
Front Squat (14 Minute E2MOM 7×1)
Metcon
Metcon
E2MOM 5 sets:
10 KB side bends/side
1:00 double KB front-rack hold
10 KB side bends/side
1:00 double KB front-rack hold
Cool Down
3 sets:
:30 frog stretch
:30 couch stretch/leg
:30 frog stretch
:30 couch stretch/leg
7 sets for load:
3 front squats
INTENDED STIMULUS
Build to a heavy single in the warm-up and stay there for all 7 sets.
Rest 2:00 between each set.
The front squat is extremely reliant on the ability to maintain a proper front-rack position. Focus on this throughout the entire lift, especially at the bottom of the squat.