Wednesday December 15th

Warm up
5 Minute on a bike or rower
*Every :90 starting at 0:00
5 Hang Squat Cleans (start with empty bar and add weight each round)

Then Build to 60% of 1RM Front Squat
You can over a little bit and then lower the weight for the workout


AMRAP 30 Minutes, alternating full rounds w/ a Partner:
3 Front Squats @60%
10/8 Bike or row
3 Front Squats @60%
10/8 Bike or row
Bar is taken from the floor.
****Partner with someone who bikes or rows about at about the same pace so the work to rest ratio is about equal

Feel: Muscular Overload/Gas

Pacing: Reach

Target Score: 2-3 Minutes per Round, both partners complete 5 rounds

Firebreather Score: Sub-2 Minutes per round, both partners complete 7 rounds

Calories should not exceed 1:00 in either set each round.

Coach Focus: The purpose of this piece today is front squatting a moderately heavy load under fatigue. Coaches should remind athletes that positioning is king when it comes to the front squat, poor posture = unsafe and more difficult front squats. To improve positions, coaches should encourage athletes to wider their grip, keep a full grip around the bar, and focus the shelf the bar sits on when squatting. Poor mechanics = less safe and harder.