🏋️‍♂️ Workouts 🏋️‍♀️

- This is the second week of our front squat base progression cycle. Aim to work up to 82%, 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: You can partition today's work however you'd like. This should allow you to keep quality reps and a quick cycle rate.

- Burpee Box Jump Overs: Knees and hips do not need to reach extension at the top of the box. Hands cannot touch the box. You should be able to complete 10 reps per minute of work.

- Wallballs: Choose a wallball weight that you could do for 30 unbroken reps when fresh. You should be able to complete 15 reps per minute of work.

- Target Score: 7:00-13:00

- Stimulus: VO2 Max [RPE 8]

- Score: Time. If time-capped, add 1s for every incomplete rep.

Some options for partition include:

A) 3 Rounds: 30 Wallballs + 15 Burpee Box Jump Overs

B) 40-30-20 Wallballs + 21-15-9 Burpee Box Jump Overs

C) 5 Rounds: 18 Wallballs + 9 Burpee Box Jump Overs

D) 9 Rounds: 10 Wallballs + 5 Burpee Box Jump Overs

E) 10 Rounds: 9 Wallballs, 9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs

BURPEE BOX JUMP OVERS

- Reduce Reps

- Reduce Box Height

- Box Jump Overs

- Burpee Box Step Overs

- Burpee Box Step-ups

- Burpee Box Jumps

- Regular Burpees

WALLBALLS

- Reduce Reps/Loading/Target Height

- Single Dumbbell Thrusters

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 135 Air Squats

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

15 Air Squats

5 Burpees

10 Box Step-ups

10 Box Jumps to Short Box & Step Down

2 Rounds:

4 Burpee Box Jump Overs

6 Wallballs