Strength
Front Squat
Build to 2-3 working sets of 3-5 reps with :03 pause in the bottom of the first 2 reps
Perform 3-5 wall bridges/side between sets
Notes
For the wall bridges, start standing with hands on the wall, exactly in line with your feet with knees slightly bent. Turn your palm outward and lift the fingers off the wall so you are leaning on the heel of the palm. Initiate with the leg followed by the same side hand (if you go left take a step with the right leg followed by the right hand), when the hand arrive to the wall make sure the fingers pointing inward towards each other. Then exit the position first with the hand followed by the leg.
This should be relatively easy, if you feel too much effort try to soften the body, let it twist keep the knees bent and notice if you hold an unnecessary tension.
When you got it gradually lower your hands on the wall until hip height (no point going lower than that on the wall).
Conditioning
For time
25-30 cal
15 Russian KBS
30 goblet squats
15 Russian KBS
25-30 cal
10 min cap
Notes
Today’s workout is a pyramid chipper of calories, Russian kettlebell swings, and goblet squats. Your score is the time it takes to complete the chipper or reps completed at the 10 minute cap.
Calories should take no longer than 2:00 on either end. You may lower the number of calories to 20-25 if that pace sounds overly aggressive.
Your kettlebell should be heavy. The goal is to keep the swings unbroken.
Your squats should be completed in 2-3 sets.