Friday, June 22nd

A.

STRENGTH:

Every 2 Minutes for 8 Sets, Front Squat Build to a Heavy Set of 3 for the Day

B.

METCON:

5 Minute AMRAP: 15-12-9: Kettlebell Swing (70/53) Front Squat (155/105) Calorie Row

Rest 5 Minutes

5 Minute AMRAP: 15-12-9: Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row

Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 15+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well. The front squat weight for the second interval should be a weight that they could complete 20+ repetitions unbroken when fresh. To get the right stimulus, these should be weights that athletes only have to take 1 break maximum on the sets of 15 and 12.

The front squats are the meat and potatoes of today’s workout. While the kettlebell swings are also on the heavier side, the top of the swing provides a nice little breather on each rep. The front squats, on the other hand, involve quite a bit of time under tension while fatigued. The mindset on the barbell can be to not think to much, rather just clear the movement as fast as possible to get to the rower. This can be done in 1-2 sets each time. Even if the first few pulls on the rower are on the slower side, just getting the weight off the body and the flywheel going keeps things moving in the right direction. With 5 minutes to recover between intervals and a lighter weight coming, athletes can do their best to stay focused on the task at hand before shifting gears to the next 5 minutes.