Front Squat
3 Sets:
6 Front Squats
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
"Clean Up"
10 Rounds For Time:
3 Deadlifts (255/175)
1-10 Dumbbell Front Squats (50/35)'s
Time Cap: 18 Minutes
KG | (115/79), (22.5/15)’s
AGE GROUP
13-15 & 55+ | (185/135), (35/25)'s
KG | (83/61), (15/11)’s
Deadlift: (315/225)
In part 1, This is the seventh week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. In part 2, Today's workout becomes challenging quickly, demanding muscular endurance on the back end of the workout. Move at a moderate intensity from the beginning, as the workout becomes progressively more challenging and intensity naturally increases as the volume of dumbbell front squats increases.
Score: Total Time
Target Time: 6-12 Minutes
Target Loading: Moderate-Heavy
Intended Intensity: Lactate Threshold [RPE 6-7]
Deadlifts: These are ideally performed unbroken or as quick singles to maintain good form.
Dumbbell Front Squats: These should be heavy enough to challenge athletes but manageable with smart pacing, particularly during the higher rep rounds.
Elbows High
The teaching focus for today’s workout is to maintain high elbows throughout the front squats. By doing so, athletes will improve the efficiency and safety of their movement. High elbows will serve to keep the torso upright and the bar over the frontal plane.
Deadlifts: Keep your form tight and controlled. If possible, perform touch-and-go reps to minimize rest periods or do quick, efficient singles to keep good form.
Dumbbell Front Squats: Maintain an upright torso and core engagement throughout. In the lower rep rounds, attempt to go unbroken. In the higher rep rounds, break sets as needed but minimize rest between sets. Focus on breathing efficiently to maintain stamina.
Transitions: Keep transitions between movements smooth and deliberate. Aim to keep rest minimal and intentional.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells (100/70)s
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
DOUBLE DUMBBELL FRONT SQUATS
Reduce Loading
Single Dumbbell Squats
Barbell Front Squats (115/85)
2x Air Squats
Sharing equipment will be difficult to manage because the ascending ladder is squats. Sub out DBs for KBs if needed.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
General Deadlift Warm Up
Front Squat | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
[PART A]
3 Sets:
16 Deficit Back Rack Lunges (8 Each Side)
* Same Weight Across
* Step Off 45# Plates
[PART B]
3 Sets:
20 Jumping Lunges
30 Second Wall Sit
*Rest 1-2 Minutes Between All Sets
MINDSET
Andre Gide
"One does not discover new lands without consenting to lose sight of the shore for a very long time."
Exploration and discovery require letting go of the familiar and embracing uncertainty.
