Wed, 11/14/2018

November 13, 2018

 

 

Pausing Front Squat
Build to heavy single pausing for 3sec at the bottom

"Breaking Bad"
5 Rounds:
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

 

L2

1-2-3-4-5 Front Squats

 

L1

200M Run

Heavy DB Deadlift or MB Front Squat

 

 

Notes:

The front squat is the focus of this two part workout. Athletes will begin by building to a heavy singe with a three second pause in the bottom. Controlling the weight and maintaining the pause is more important than the actual weight on the barbell. In part two, athletes will choose a weight that they could complete 15+ unbroken front squats when fresh. Within the workout, athletes should be able to get these done in no more than 2 sets. If unable to run, complete one of the following:

250/200 Meter Row

***THE WHY:* **
Early on in the class hour, the goal is always to get the athletes generally warm with active stretches like Active Samson and Active Spidermans. The closer we get to the workout, the more specific we want to be with the movement patterns and muscle groups we’ll see within the workout. In a workout like this, that means getting a barbell in athlete’s hands and prepping the legs for squats. Today, we’ll get the legs prepped with some banded walks, which prime the glutes, legs, and core to perform well. Pre-workout activation exercises like these also serve to develop strength and stability for long term health and performance. 

 

 

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