Get warm and get prepped for heavy/high volume squatting. Today we refine the front squat in both capacity and load. We will do a fun rise and fall of load and volume within each set, it appears as a wave type sequence. On each set load the bar with what you think is a unique challenge for that specific range!
3:00 Row or Bike building intensity each minute slightly.
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3:00 Jump practice/skill work
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3 inch worm
6 Walking lunge
:20 Supinated dead hang
8 Strict press each arm (DB or KB light)
3 rounds
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3×5 Goblet Squat (KB)
4 count down + 4 count up tempo.
Front Squat (waves)
10-5-8-4-6-3
Each set is for max load for the prescribed weight.
Every 3-4 minutes execute 1 set of front squats.
RXConditioning:
30 Double Unders
10 Alternating Single Arm Overhead step back lunge (50/35lb.)
10:00 AMRAP
*Keep DB or KB overhead for 10 complete reps, alternating legs each rep. Each round then switches which hand you stabilize the load with.
Intermediate:
30 Double Unders (reduce double unders if you can do the movement RX’d)
10 Alternating Single Arm Overhead step back lunge (35/20lb.)
10:00 AMRAP
*Keep DB or KB overhead for 10 complete reps, alternating legs each rep. Each round then switches which hand you stabilize the load with.
Baseline:
30 Single Unders
10 Alternating Single Arm Overhead step back lunge (15/10lb.)
10:00 AMRAP
*Keep DB or KB overhead for 10 complete reps, alternating legs each rep. Each round then switches which hand you stabilize the load with.
3x 1:00 GHD Sit up max reps
Rest as needed between sets for you to feel like you are giving this a good effort.
