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)
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
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.
Score: Total Time
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.
"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.
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
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
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Strict Pull-Up Warm-Up | Tell, Show, Do, Check
Front Squat | tell, show, do, check
(24-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
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.