🏋️‍♂️ Workouts 🏋️‍♀️

- 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, @dumbbell(35/25)s

- Goblet Squats, @dumbbell(50/35)

- 2x Air Squats

- Back Squat, @weight(135/95)

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