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Mobility: Hip Mobility.
Skill Practice Warm Up: Using the bar and rack you will be using for front squats, warm up your front squats by doing 3-4 sets of overhead squats with increasing weight. Keep it light to moderate. Focus on depth.
Workout: Front Squat
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Super Set: Half kneeling single arm shoulder press
7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)
This is the same as a single arm dumbbell shoulder (aka ‘strict’) press, but done from a single knee down position (think of someone being knighted). Doing the shoulder press from this position will help control any use of the lower body (there should be none).
Metabolic Conditioning Workout: “Stan” (squat only Fran) – For time.
21 – 15 – 9
Front Squat (Advanced: 95lbs bar or two 45lb dbs, Intermediate*: 63lbs or two 30lb dbs, Novice: 33lbs)
Kipping pull up
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 8 minutes. Scale up to 135/83lbs and chest to bar pull ups for an extra challenge.
Coaching Tips: Plan on breaking up the 21 squats at least once. Only do the 21 unbroken if you think you can do the whole thing unbroken. Be sure to keep an upright torso and maintain a good rack position. Drive through the heels and maintain good knee positioning (track the feet and don’t let them cave in). For the pull ups, drop off the bar often to prevent possible hand tears (especially if it is hot).
Compare To: New Workout!
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