Strength
1 1/4 Front squat + front squat
Build to a moderate-heavy set of 3 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
AMRAP 5
5-10-15…
double DB step ups
calories
2:00 rest
For time, work your way down (7 minute cap)
Notes
Today’s metcon is two sets of step ups and calories: one is an AMRAP and the second set is for time. You will begin with a 5 minute AMRAP of an ascending ladder of double dumbbell step ups and calories. You will start with 5 of each movement then 10, then 15, and then continue adding 5 reps. You will then rest for 2:00. After the 2:00 rest you will work your way back down the ladder. For example, if you finished the round of 15, you will start with 15 step ups and proceed to 15 calories, then 10 and 10, and finally 5 and 5. If you completed a partial round, you will start at that round. For example, if you were in the round of 20 in the AMRAP, you will start the second piece with 20 step ups. The second piece is capped at 7 minutes.
Your dumbbell weight should be light enough to complete the round of 15 unbroken.
Calories should be done at a pace of at least 15/minute. If this sounds like an aggressive pace, consider changing the calories to 5-10-12-17-22… and so on.