A. Front Squat
Build to a moderate heavy single in 15 mins then
2 Rounds
3.2.1 Cluster sets at 80-85%; rest :20: rest 2 Mins BW full cluster
Core Accessories:
3 rounds Continuous circuit
– Half Kneeling Banded Chop – 8 per side
– Ab Rollouts 10 reps (use the ab roller or use a barbell with 2.5’s or 5’s)
– Back extensions 10 reps
– Hollow Flutters 30 reps
Program Notes:
We start this week with a heavy squatting followed with some cluster sets at moderate heavy percentages.
Build to a heavy for the day not necessarily a max. Keep it technically sound.
After the heavy lifting we have a core circuit that is sure to light up the midsection and help us to have a strong and functional midline. Our core drives all of our strength for the big lifrs and we get to improve that here.
Scaling:
Choose weight that still allows for full ROM and technical proficiency. You should struggle on the last reps.
Strength gains are made by pushing our limits. This does not mean we abandon form but we should be working
hard in our final sets and reps.