WORKOUT OF THE DAY
Front Squat:
6 x 5 @ 60% of 1 RM
3 Rounds, Each For Time:
30 – 10 M Shuttle Runs
15 Russian KB Swings (AHAP)
15 Box Jumps-Overs (30/24)
…rest 2 minutes b/w rounds…
As we discussed earlier in the week, all of the barbell lifts (excluding Snatch and Clean) will follow a 5-5-3-3-1-1 format. What that means is those rep counts will represent a full week. For example, in weeks 1 and 2 all of your lifting sets will be a volume of 5 reps per set. Then it will shift to 3’s, and eventually 1’s. That will cover the first 6 weeks of the cycle and then we’ll reset back to 5’s in week 7 and repeat it again. The cycle will be another full 18 weeks, so we’ll go through that wave 3 times in 18 weeks. If we really want to continue to improve our front rack (and subsequent front squat), as well ability to clean more, and ultimately press more weight overhead, we have to be desciplined to work on our front rack position. It shouldn’t just be about how much weight we can manage to rest on our shoulder with the help of one or two fingers keeping the bar from falling out of the rack. What you really need to incorporate into this postion to make it strongest is your upper back. And guess what….it isn’t going to be easy, nor comfortable. But if you try, it will become easier and you’ll feel stronger. A good reference point for your elbows is to be at a height that positions them at a 45 degree angle from your shoulder. Maintain as full of a grip as possible, and don’t let the bar roll into your finger tips. Lastly, imagine you have to hold a golf ball in the back of your armpit for the entirety of the rep or set. In other words, tension in your armpit. If you discipline yourself to do this, you’ll have a successful front rack.
Today provides a combination of three lower skilled movements that should blend well together. While the round is longer, your objective is to get each round done at top speed. As an added skill challenge on the shuttle runs, practice transitioning quickly out of the touch and in the opposite direction. The weight for the swings should allow you to go unbroken. Heavy, but unbroken. BJO’s will be tough on your legs after the running and flexion of your quads during the swings. Your priority becomes the power and speed of your jump. This should be one of the funnest workouts this week.
WOD AT HOME
6 x AMRAP 5 Minutes:
1:00 Wall Sit
50 Double-Unders
0:45 HS Hold
40 Side Hops Over Object
0:30 Hollow Hold
30 Sit-Ups
0:15 L-Sit (on ground)
20 Back Extensions
…rest 1 minute b/w AMRAP’s…
