Tuesday 5.2.2023

*Coach’s Notes: Changing Tempo on the Front Squat

Please note the tempo on today’s Front Squats, as it is different than what we have been doing for the past few weeks. As we move to a quicker tempo (or just a less slowed down tempo), and shorter pause in the bottom, we should be able to handle heavier loads at similar rep ranges. Use this week to feel out your weights at this tempo at a higher rep count, as we will try to build off of this in the coming weeks.

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Front Squat x 8 reps @21X1
Rest 2 minutes

Ensure you pause for 1 second at the bottom of each and every rep. Build to an RPE of 8/10 for your last set

B. Two sets of:
Suitcase Curtsy Lunge x 8-10 reps/leg @ 20X0
(perform these as a drop lunge if capable by standing on a plate)
Rest 30 seconds
Side Plank Clamshell Hip Thrust x 10-15/side @ 20X1
Rest 60-90 seconds

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Goblet Box Step-Ups (24/16 kg)
20 Kettlebell Swings (24/16 kg)
30 Double-Unders (or 100 Meter Run)

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 32-40 minutes (8-10 sets):
300/270m Row
600/540m Bike Erg

*Note times for each set, shooting for lowest total working time