2025-01-03

• This is the fourth and final week of our front squat base progression cycle. Aim to work up to 89%, 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: You can partition the front squats and strict pull-ups however you'd like. Pick variations for both movements that allow for at least 5 reps at a time. After completion of part 1, you'll advance to the carry.
• Front Squats: You should be able to complete at least 10 reps per minute. Barbell should be taken from the floor.
• Strict Pull-ups: You should be able to complete at least 10 reps per minute. Use band assistance as needed to accomplish this.
• Farmer's Carry: Hold two dumbbells at the sides. Choose a weight that allows you to carry at least 50 meters at a time. Should take no longer than 5:00 to complete.
• Target Score: 9-16 Minutes
• Stimulus: Moderate Loading
• Score: Total Time

• You can partition the front squats and strict pull-ups in part 1 of this workout however you'd like. Some examples are:

15 Rounds:
3 Front Squats
2 Strict Pull-ups

10 Rounds:
5-5-5-5-5-4-4-4-4-4 Front Squats
3 Strict Pull-ups

5 Rounds:
9 Front Squats
6 Strict Pull-ups

FRONT SQUAT

• Reduce Loading/Reps
• Sub Dumbbells, 35 / 25 lb
• Goblet Squats, 50 / 35 lb
• 2x Air Squats
• Back Squat, 135 / 95 lb

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-Ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

FARMER’S CARRY

• Reduce Loading
• Reduce Distance
• Sub Kettlebells or Plates
• 3:00 Farmer's Hold

3 Sets:
15 Empty Bar Front Squats
30 Second Hang From Bar

10 Front Squats at Light Weight
10 Jumping Negative Pull-ups (slowly lower yourself down)

5 Front Squats at Working Weight
5 Strict Pull-ups