Front Squat
3 Sets:
5 Front Squats
* Same Weight Across
* Aim For 78% 1RM
"Heavy Handed"
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats
Barbell: (155/105)
Time Cap: 18 Minutes
KG | 70/48
AGE GROUP
13-15 & 55+ | (115/85)
KG | 52/38
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats
Barbell: (185/135)
KG | 84/61
In part 1, This week we’re moving into our next strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality. Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load. In Part 2, we have a great mix of a challenging barbell and descending reps on double unders. Our loading on the barbell today is moderate-heavy, which means we are around 65%-75% on the barbell. The percentage today should be based on which lift of the two is more challenging for us. This barbell should take deliberate pacing, but still be able to complete in a minute or less.
Score | Time
Target Score | 7:00-15:00
Stimulus | Moderate-Heavy Loading
Double Unders | 3-2-1 Minutes of work.
Power Cleans | 1:00 or less of work. Loading should be challenging, but not to the point of more than 2 sets.
Front Squats | 1:00 or less of work. Loading should be challenging, but not to the point of more than 2 sets.
"Squeeze Your Stomach"
Instruct athletes to take a deep breath and tighten their core before descending.
his creates a stable midline and supports the torso during the squat.
DOUBLE UNDERS
Reduce Reps
300-200-100 Single Unders
Plate Hops
30-20-10 Burpees
3:00-2:00-1:00 Effort On Any Machine
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells
Light-Moderate Deadlifts
FRONT SQUAT
Reduce Loading
Reduce Reps
Sub Dumbbells
Sub Barbell
Goblet Squats
18 Air Squats
Back Squats
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 or Written Time
(9-21 minutes)
Hang Power Clean | tell, show, do, check
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]
3x8 Deficit Barbell Reverse Lunges (Each Leg)
[PART B]
3x20 Pausing Kettbell RDL
Rest 2 Minutes Between All Sets
MINDSET
"Giving up doesn't always mean you are weak. Sometimes it means that you are strong enough to let go." - Letting go of something can be a sign of strength, showing you have the courage to move on from what no longer serves you.
