🏋️‍♂️ Workouts 🏋️‍♀️

- This is the first week of our front squat base progression cycle. Aim to work up to 78%, then complete all three sets at that load as long as you can maintain good form.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- Score: Load

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Overhead Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: The challenge of today's workout is to not be stopped in your tracks in any portion. Be sure to take breaks to remain in control of your pacing, setting up big, quality sets on the front squats.

- Double Unders: Choose reps/variations on the jump rope that you can complete within 3-2-1 minutes, respectively.

- Power Cleans: Should be completed in no more than 1:30.

- Front Squats: Should be completed in no more than 1:30 and in 1-2 sets. Barbell should be taken from the floor. A squat clean counts as a good rep.

- Target Score: 7:00-15:00

- Stimulus: Moderate-Heavy Loading

- Score: Time

- This workout should be built around maximizing the front squats, so you will likely want to perform singles on the power cleans.

- If your heart rate has spiked, take short breaks every 30-50 reps during the double unders to take a big exhale and keep your heart rate in control.

150-100-50 DOUBLE UNDERS

- Reduce Reps

- 225-150-75 Single Unders

- Plate Hops

- 30-20-10 Burpees

- 3:00-2:00-1:00 Effort On Any Machine

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells

- Light-Moderate Deadlifts

- Dumbbell Snatches

- Kettlebell Swings

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells

- Goblet Squats

- 18 Air Squats

- Back Squats

2 Rounds:

10 Banded Lateral Monster Walks (each side)

10 High Squat Jumps

1:00 Jump Rope Practice (30-50 Double Unders)

10 Barbell Power Cleans (build in weight each round)

10 Empty Barbell Front Squats

1 Round:

30 Double Unders

3 Power Cleans at Workout Weight

3 Front Squats at Workout Weight