Pause Front Squats and L-Holds This week we are shifting our training load to a Deload week. The poundages will be lesser but we will focus on gymnastics and ancillary lifts to the main lifts. Today we are working on Pause Front Squats which are a Front Squat with a 1 second pause in the…
Today’s WOD Front Squats and Tabata Strength WOD 5 x 5 Front Squat Coaches Corner: Elbows up – Up, up, and up. Did I mention up? Lead with the elbows on the way up. Imagine there are chains attached to the end of your elbows. As you complete the squat the lifting gods are…
Today’s WOD Front Squats and a Running Clock Strength WOD A1) Front Squat 22X1 x 8 reps / 20sec transition A2) Neg Pullup 61X1 x 3 reps; 20sec transition 4 sets MetCon 3 Rounds: In 3min: Run 200m 10 Push UPs 1 arm KB swings (53/35#) rest 1min The kettlebell swing is a great exercise…
Today’s WOD Front Squats and ABS SWOD A1. 4 x 4 Front Squat A2. Plate Pinch Hold x 60 sec WOD 20-16-12-8-4 1 arm Kb Thrusters (44/26) Plate Punches (45/25) Plate v-Ups Russian Twists Here’s the simplest definition of the core. Think of it as a box, with the following sides comprising said box: The…
Today’s WOD Front Squats and Split Jerks SWOD A1) 5×3 Front Squats A2) 3 x 8 Lying External DB rotations WOD EMOTM for 12mins Even Mins: 4 Split Jerks (AHAP) Odd Mins: 8 Alternating KB Swings (AHAP) Split Jerk Explanation Preparation Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than…
Today’s WOD Front Squats and Chest to Bar This is week 2 of the Wave Hypertrophy Program. We are shortening the rest period but taking the volume down. Muscle hypertrophy is dictated by muscle tension as much as it is controlled by oxygen debt via rest periods. Muscle hypertrophy involves an increase in size of skeletal muscle through…
Today’s WOD FMS and Front Squats SWOD FMS #1 and #2 Deep Squat Hurdle Step WOD 10-1 Front Squat (95/65) Floor Press Mountain Climbers Competitor WOD Open 12.3 18min Amrap 15 Box Jumps (24/20) 12 Push Press (115/85) 9 Toes to Bar