🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our front squat base progression cycle. Aim to work up to 86%, 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

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout is meant to challenge musculature in the legs and back, so we want to intentionally take sets to muscular fatigue. This does not mean failure, but each working set should challenge you.

- Row: Row efforts should be at an RPE 6-7, which is 10-20 seconds slower than your 2k PR pace. The first row should be completed in under 2:00.

- Hang Squat Cleans: Choose a moderate weight that allows you to complete the first round of hang squat cleans in under 1:30.

- Target Score: 8:00-13:00

- Stimulus: Moderate Loading

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

- By design, this workout's hang cleans will require you to hang on to larger sets than you might normally hold onto, meaning the row will likely be more challenging than normal.

- On the hang cleans, hold on to the largest set you can until your reps start to slow down or form starts to break down.

HANG SQUAT CLEAN

- Reduce Reps/Loading

- Hang Power Cleans

- Power Cleans

- Front Squats

- Sub Dumbbells

[MEN] 30-24-18-12-6 CALORIE ROW

- 2:30-2:00-1:30-1:00-0:30 Time Cap

- 25-20-15-10-5 Calorie Ski

- 30-24-18-12-6 Calorie Bike Erg

- 25-20-15-10-5 Calorie Echo Bike

- 500-400-300-200-100m Run

- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)

[WOMEN] 25-20-15-10-5 CALORIE ROW

- 2:30-2:00-1:30-1:00-0:30 Time Cap

- 20-16-12-8-4 Calorie Ski

- 25-20-15-10-5 Calorie Bike Erg

- 20-16-12-8-4 Calorie Echo Bike

- 500-400-300-200-100m Run

- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)

3 Sets:

15/12 Calorie Row (Easy)

10 Empty Bar Front Squats

10 Empty Bar Hang Power Cleans

12/10 Calorie Row (Moderate)

8 Light Weight Front Squats

8 Light Weight Hang Power Cleans

10/8 Calorie Row (Hard)

6 Hang Squat Cleans at Workout Weight