Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Front Squat
5 x Push Press
10 x Hollow Rocks
III. Mobility & Scorpions/Yoga Sandwich
Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.
6 Rounds on the :90 of
3 x Front Squat
Notes: Athletes will be working on proper squat movement initiation (Hips vs. knees), mobility work should facilitate Squat ROM as well as priming the Front Rack position.
Experienced athletes may pursue a 3 rep maximum, building across sets and reps.
Athletes looking to work on building their base of Front Squat Strength today may work at 75-85% for the same weight across all sets and reps.
Newer athletes will be emphasizing the development of the Front Squat movement as a priority before being concerned with any measure of going heavy.
Post scores to comments.
“The Hex”
Complete as many rounds and reps as possible, picking up each AMRAP where the previous one pauses for a rest interval.
3 Round of
5:00 AMRAP x 1:00 Rest of
10 x Dumbbell Goblet/Front Squat (50/35lbs)
10 x 1-arm Dumbbell Snatch (50/35lbs)
10 x Burpees
Post scores to comments.
225
6+16 Rx