Front Squat Fridays!

Friday, November 7

Prehab:

Overhead Band Distraction
Lat Activations
Doorway Stretch

Warmup:

With Bar:

5 Shoulder Press
5 Pause Front Squat
5 Bent Over Rows
8 Push Press
8 Front Squats
8 Power Cleans
1 Min Wall Sit (no bar)

Cooldown:

Tricep and Lat Mash on Bar or Foam Roller
Pigeon, 1 Min
Calf Stretch, 30 sec each
Samson Stretch, 1 Min each

Fitness

Strength

20 minutes or 4-5 sets of:

Push Press x 4-6 reps

Weighted Pull-Ups x 3-5 reps with 1 second pause at top

Notes:  Rest as needed between movements.  Focus on a good ‘dip and drive’ for the push press with a solid lockout overhead.  Perform the pullups with palms facing away and only add weight if you can perform 5 reps with the pause.  Be sure to control the way down as well and use a spotter if needed to complete at least 3 reps per round.

Conditioning

Complete as many rounds and reps as possible in 6 minutes of:

6 Man Makers
9 Burpees

-Rest 3 minutes-

Complete as many rounds and reps as possible in 6 minutes of:

20 Double-Unders
10 Wall Ball Shots

Notes:  Prescribed is 35/25 Dbs.  The man maker is a pushup, row with each arm, jump to feet, squat clean thruster.  Scale the double unders to :45 of practice or 60 singles.
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Advanced

Strength

Take 20 minutes to perform the following reps and sets of Front Squat:

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 2 reps @ 90-95%

*Set 6 – 1 rep @ 95-102%

*Set 7 – 6 reps @ 80-85%

Notes:  Rest 1-2 minutes between sets.  Make sure you prioritize quality depth and positioning!

Conditioning

Complete as many rounds and reps as possible in 6 minutes of:

6 Hang Squat Cleans (185/125 lbs)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

-Rest 3 minutes-

Complete as many rounds and reps as possible in 6 minutes of:

40 Double-Unders
20 Wall Ball Shots (20/14)

Notes:  If you cannot perform this workout as prescribed, scale the weight to a challenging weight for you.  Make sure you touch your chest to the bar on the pullups, do not scale to regular pullups.  Try to perform the double unders and wall balls unbroken for as long as possible!

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