Fri

Jan 3rd

Backup Plan

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Workout

Front Squat

3 Sets: 

1 Front Squat

* Same Weight Across

* Aim For 89% 1RM

“Backup Plan”

For Time: 

45 Front Squats (135/95) 

45 Strict Pull-ups 

Directly Into....

400 Meter Farmers Carry (50/35)'s 

* Partition Part 1 However

KG | (61/43) (22.5/15)

AGE GROUP

13-15 & 55+ | (95/65), (35/20)'s

KG | (43/29) (15/9)

Open-Games

For Time: 

30 Front Squats (185/135) 

30 Bar Muscle-ups 

Directly Into....

400 Meter Farmers Carry (50/35)'s 

* Partition Part 1 However 

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, 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.  In part 2, 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.

Scoring

Score: Total Time

Movements

Target Score: 9-16 Minutes 

Stimulus: Moderate Loading 

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.

The One | Teaching Focus

"Squeeze Your Stomach"

Instruct athletes to take a deep breath and tighten their core before descending.

This creates a stable midline and supports the torso during the squat.

Strategies

9 Rounds:

5 Front Squats
5 Strict Pull-ups

5 Rounds:

9 Front Squats
9 Strict Pull-ups

9-8-7-6-5-4-3-2-1:

Front Squats
Strict Pull-ups

Modifications

FRONT SQUAT

Reduce Loading/Reps
Sub Dumbbells,(50/35)s
Goblet Squats,(70/50)
2x Air Squats
Back Squat,(185/135)

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

Logistics

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Refer to coaches stimulus notes
  • Provide workout overview & stimulus
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • 0:30 Deep Squat Hold
  • 0:30 Banded Front Rack Stretch (right)
  • 0:30 Banded Front Rack Stretch (left)
  • 0:20 Cossack Squats
  • 0:20 Dive Bombers
  • 5 Empty Bar Stiff Leg Deadlifts
  • 5 Empty Bar Back Rack Elbow Rotations
  • 5 Empty Bar Back Squats
  • 5 Empty Bar Shoulder Press

Specific Warm-Up
(9-21 minutes)

(9-24 minutes)

Strict Pull-Up Warm-Up | Tell, Show, Do, Check

  • 0:20 Scapular Pull-Ups
  • Emphasize engaging the scapulae to initiate the pull and building shoulder stability.
  • 0:20 Hollow Hold (Hanging from Bar)
  • Look for athletes to maintain a tight, rigid body with toes pointed and a neutral spine, preparing the core for strict pull-ups.
  • 0:20 Active Hang + Pull-Up Negative
  • Emphasize slow, controlled movement, ensuring that they maintain tension in the core and lats throughout the descent.
  • 0:20 Banded Strict Pull-Ups or Jumping Pull-Ups (Assisted)
  • Ensure athletes are using their upper body to pull rather than relying on momentum or assistance.
  • 0:20 Tempo Strict Pull-Ups (3-Second Descent)
  • Look for proper head positioning (in line with the body), elbows tracking back, and full range of motion—chin over the bar at the top.
  • 0:20 Strict Pull-Ups (Workout Movement)

Front Squat | tell, show, do, check

  • Establish stance & grip
  • Shoulder-width stance
  • Hands just outside shoulders
  • Loose fingertip grip on the bar
  • Elbows high (upper arm parallel to the ground)
  • Midline is braced
  • 3 cued ¼ Squat & Hold
  • Focus on high elbows in set up and hold 
  • 3  ½ cued Squat & hold
  • Focus on high elbows throughout the rep and in the bottom position 
  • Focus on high elbows in set up and hold 
  • 3 Cued Squat & hold 
  • 3 Cued lightweight
  • Focus on elbows high throughout the rep 

Strength
(21-33 minutes)

(24-36 minutes)

  • 6:00 to Build to Working Weight
  • 6:00 to Complete 3 Working Sets
  • 3 Sets of 3 at 89%
  • Transition to part 2

Primer
(33-39 minutes)

(36-42 minutes)

Practice Round

  • 5 Front Squats at Working Weight
  • 5 Strict Pull-ups
  • 3 Front Squats at Working Weight
  • 3 Strict Pull-ups

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(42-60 minutes)

Look For

  • Front Squats: Elows should remain high, and be the driver out of the bottom of the squat. 
  • Strict Pull Ups: Cue athletes to pull the elbows to the floor, rather than pull their chin up.  We want the lats and back to be more engaged than the biceps. 

Post Workout Clean Up & Chat (60)

Accessory Work

Bulletproof Shoulders

[PART 1]

3 Sets: 

10 Dumbbell T-Y-I Complexes 

Rest 2 Minutes Between Sets 

[PART 2]

100 Banded Pull Aparts

MINDSET

Albert Einstein

 "If A is success in life, then A equals x plus y plus z. Work is x; y is play; and z is keeping your mouth shut."

Balance work and play, and avoid unnecessary talk to achieve success.

Additional Elements

Have questions?

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