Strength
1 1/4 Front squat + front squat
Build to a moderate-heavy set of 2 reps on the 1 1/4 front squat.
Then take the same weight and perform 1-2 sets of 4-6 regular front squats with a 20×1 tempo
10 reps of active hang & shoulder flexion drills between sets.
Notes
Be sure to use control on the 1 1/4 front squat. Descend into the very bottom of your front squat, smoothly reverse direction without bouncing and ascend to a couple inches above parallel before descending to the bottom again. Then smoothly transition out of the bottom and stand all the way up to extension of the knees and hips.
Do not bounce out of the bottom at any point. Instead, lower with control and smoothly transition out of the bottom on each rep (and each 1/4 rep).
Once you have found your top weight on the 1 1/4 front squat you will use the same weight to perform 1-2 sets of 4-6 reps at a 20×1 tempo. You may use a little stretch reflex as you rebound out of the bottom on these.
In between sets of squats do the active hang drill and the shoulder flexion drill. If you have time you can perform both, or you can alternate which drill you do after each set of squats.
For the active hang drill perform 10 reps of :03 active hang and :02 passive hang.
For the shoulder flexion drill keep some posterior pelvic tilt engagement to prevent arching of the low back. Lower your chest towards the floor for 3 seconds, then relax up for 1 second. Perform 10 reps. You should feel a stretch in the thoracic spine and maybe the lats. If you feel pinching in the shoulders, try elevating or depressing the scaps or rotating the elbows down. If this does not fix anything you may sub a downward dog stretch instead.
Conditioning
For time
15 thrusters
12 burpees over the bar
100 double unders
12 burpees over the bar
15 thrusters
6 min cap
Notes
Today’s workout is a sprint pyramid chipper of thrusters, burpees over the bar, and double unders. Your score is the time it takes to complete the workout or the reps completed at the 6 minute cap.
Your thruster weight should be light-moderate. You should aim to complete the thrusters in 1-2 sets on either end of the workout.
Burpees over the bar should take no longer than about a minute. You may lower the number of burpees over the bar to 10-11 if this sounds unsustainable, or substitute regular burpees.
Your double unders should take no longer than 1:30. You may lower the number of double unders or substitute single unders.