Front Squat
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause
* Build In Weight
"Shout!"
3 Rounds For Time:
500/450 Meter Row
21 Kettlebell Swings (70/53)
12 Thrusters (115/85)
Time Cap: 18 Minutes
KG | (32/24) (52/38)
3 Rounds For Time:
500/450 Meter Row
12 Double Dumbbell Devil Press, @dumbbell(50/35)'s
12 Double Dumbbell Thrusters, @dumbbell(50/35)'s
* Score: Total Time
We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the Front squat, we will pause at parallel, on the way up. In part two, This one packs a punch! With an explosive hip opening as well as your grip playing a factor for all 3 movements, we're in for a spicy ride. We absolutely do not want to come out too hot on this one!
Score | Time to complete work. Add 1s per rep not completed if time capped.
Row | About 2:00 of work all 3 rounds.
Kettlebell Swings | 1-2 sets each round, about 1:15 of work or less.
Thrusters | 1-2 sets in 1:15 or less per round.
Midline stability
With athletes pausing in the front squat today, we want to emphasize them staying tight throughout their midline, and not letting the low back arch as we rise out of the squat.
500/450 METER ROW
Reduce Distance
2:00 Time Cap
400/360m Ski
1000/900m Bike
400m Run
2:00 Effort on Air Runner/Treadmill
25/20 Calorie Echo/Assault
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Russian Dumbbell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
THRUSTERS
Reduce Loading
Reduce Reps
Thruster to Squat Target
Sub Dumbbells/Kettlebells
Sub Front Squats
Sub Push Press
24 Air Squats
Athletes should approach their first round at a pace they think they can sustain, if we come into it like this and we feel we will be able to maintain it then we can make the choice to push a little harder in the next couple of rounds.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Row warm up
CT Barbell Flow :15 - :20 each
(9-21 minutes)
KB Swing Prep | 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)
Bulletproof Shoulders
3-5 Sets For Quality:
8 Single Dumbbell Arnold Press (R)
50' Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50' Dumbbell Overhead Carry (L)
