Strength
Front Squat
Build to 2-3 working sets of 3-5 reps
Perform 3-5 wall bridges/side between sets
Notes
Try to go heavier on the front squat than you did last week when you had to pause on the first rep
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
18-15-12-9
DB front squats
box jump overs
pull ups
*15 min cap*
Notes
Today’s metcon is a descending ladder of dumbbell front squats, box jump overs, and pull ups. You will complete 18 of each movement, then 15 of each movement, followed by 12 reps and finally 9 of each movement. Your score will be the time it takes to complete the workout, or reps completed at 15 minutes.
Your dumbbell weight should be moderate. Aim to complete the squats unbroken throughout the workout.
Perform your box jump overs to a height that you will not hesitate on. Remember, safety is the priority and you can step on the box if you are worried about missing the jump.
Try to complete your pull ups in 2-3 sets each time. You may substitute banded pull ups or jumping pull ups.