Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
"Bummed Out"
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats (95/65)
15 Toes to Bar
Time Cap: 18 Minutes
KG | (43/29)
3 Rounds For Time:
30/24 Calorie echo bike
30-20-10 Barbell Reverse Lunges (135/95)
15 Toes to Bar
RD 1 | Back rack lunge
RD 2 | Front rack lunge
RD 3 | Overhead lunge
Time Cap: 18 Minutes
In part 1, we’re in our final week of this first round of front squats. Athlete’s should be targeting 2 to 5 good quality reps at 90%. If athletes don’t have clarity on their percentages, they should simply target something heavier than last week. Technical failure can be recognized by rounding the back or slowed squat/bar speed. In part 2, we’ll continue to target the legs & midline with a comprehensive triplet of monostructural, weightlifting, and gymnastics movements. With the descending rep scheme on the lunges, athletes should be able to push the pedal on the final round.
Time to complete work
Run | 3:00 or less
Front Squat | Light. 2 Sets or less.
TTB | :90 or less.
Knees out
For our squats and lunges, we have a great opportunity to emphasis the knees tracking the toes.
Verbal cues | "Push your knees out in line with your toes as you squat down." "Imagine spreading the floor apart with your feet as you lower into the squat." "Keep your knees tracking over your toes throughout the entire movement."
600m Run
Reduce Distance
3:00 Time Cap
800m Row
480m Ski
1200m Bike
400m Air Run
Front Squat
Reduce load
Reduce reps
Goblet squat
2x Air squats
Toes to Bar
Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups
In part 1, guide athletes to a clear understanding of technical failure today. Make them aware that after 3 weeks of different movements, we’ll be returning to these same movements in order to attempt to improve on today’s result. Manage your room so that you can get eyes on each athlete as they lift.
In part 2, manage your room so that athletes can easily transition from the run, to the barbell, and from the barbell to the rig.
Whiteboard Brief
General Flow :20 - :30 each
CT Barbell Flow :15 - :20
TTB | tell, show, do, check
Front Squat | tell, show, do, check
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
Focus on knees out
Bring attention to the bar remaining over the midfoot
Focus on knees tracking toes throughout the rep and in the bottom position
Focus on driving the knees out as the stand is initiated
Practice Round
Break
Workout adjustments if needed
Look For
Knee Lift and Stride Length. Adequate knee lift with each stride. Stride length should be comfortable and natural. Avoid overstriding (landing too far in front of the body) or understriding.
Knees out. Knees shouldn’t collapse in. Cue athletes to drive the knee out on the way down and up in the squat.
Kipping Timing. Timing is crucial, and athletes should coordinate the hip swing with the leg raise. Reach full height of the kip before kicking.
Post Workout Clean Up & Chat (59-60)
3 Rounds For Time:
600 Meter Run
30-20-10 DB Squat (95/65)
20 V-ups
Time Cap: 18 Minutes
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.
We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.Taken from a children’s book, this quote... is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.
Your buck stops with you.
My buck stops with me.
And that’s all that really matters.
1 Set
600m Heavy Farmers Carry
*12 Double DB RDLs every time you break.
