Front Squat
Duration: 15:00
3 Sets:
1 Front Squat at 90-95%
1 Big Drop Set:
15-30 Reps at 50%
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the eighth and final week of our 8-week Base Camp strength cycle. We've prepared the body and positioned ourselves to work toward new 1-rep maxes in August. In the first four weeks of this cycle, we built a solid strength foundation by progressing the classic powerlifts (squat, bench, and deadlift). We've since transitioned to the alternate powerlifts (front squat, strict press, and sumo deadlift) to round out full-body strength.
- July's Strength & Neuromuscular Efficiency Block: During our second 4-week block of Base Camp, we shifted to the alternate powerlifts using lower reps and heavier loads, from 5s at 80% to singles around 95%. We will continue the drop set method to maintain muscle-building stimuli even as weights get heavier. For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause, your drop set is over.
- Your working sets should land within the suggested percentage range. This is NOT a 1-rep max attempt today.
- 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.
- Fitness Attribute Improved: Absolute Strength @epl(2, front squat)
STRATEGY
- 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.
SUBSTITUTIONS
FRONT SQUAT
- Squat to Box or Bench
- Sub Dumbbells
- Back Squats
- Lunges
MOVEMENT PREP
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 @ Light Weight
3 Front Squats @ Moderate Weight
1 Front Squat @ Moderate-Heavy Weight
Build to Working Weight