22.04.12

INTENDED STIMULUS

Build to a heavy single in the warm-up and stay there for all 7 sets.

Rest 2:00-3:00 between each set.

The front squat is extremely reliant on the ability to maintain a proper front-rack position. Focus on this throughout the entire lift, especially at the bottom of the squat.

RX

7 sets for load:
1 front squat

SCALED

7 sets for load:
3 front squats

SKILL WORK

Post-workout:
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold

STRETCHING

2 sets:
:30 frog stretch
:30 couch stretch/leg

WHITE BOARD BRIEF

Target loading | Use a heavy load across 7 sets. The weight should be 85-100% of your athletes’ 1-rep max.

Athletes should build to a heavy single during the warm-up sets and then stay there for all 7 working sets.

How heavy your athletes lift will be dependent on how they feel. If an athlete is feeling absolutely awesome, they may be working with up to 95% of their 1-rep max, while someone who isn’t feeling so hot may only use 85%. Regardless of the load, each rep should require full effort.

We shouldn’t see a breakdown in movement quality–this is a great way to get injured. We want to challenge ourselves but with the right intent, which is moving well.

Rest 2:00- 3:00 between sets.

After today’s workout, we will perform core work paired with strength work in the front-rack position.