Front Squat
Max Repetitions of Front Squats @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/19/24)
"Dead Ball"
For Time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225/155)
After Each Set:
15 Wallballs (20/14)
Time Cap: 18 Minutes
For Time:
10-9-8-7-6-5-4-3-2-1:
Dball Over The Shoulder (150/100)
After Each Set:
15 Wallballs @wallball(20/14)
*If you don't have a Dball do deadlifts (275/185)
Time Cap: 18 Minutes
In part 1, we’re back with our second time through Front Squat. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed Front squat during this cycle. If athletes didn’t complete front squat the first time, they’ll target 85%. In part 2, Don't be fooled by the deadlift sets in today's piece, it's truly a wallball workout. While the barbell descends our wallball sets remain the same, so we'll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.
Time to complete work. Add 1s per rep not completed if you are time capped.
Deadlift | unbroken when fresh, outside of the workout. Breaks should be intentional, but still few.
Wallball | unbroken sets
Core Engagement
Coach athletes to engage their core throughout the movement. A tight core provides stability and helps maintain an upright torso position in the front squat and for the deadlift protects the lower back.
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Wallball
Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
20 Air Squats
Athletes should try and have their own barbell today to move smoothe through. Allow athletes to keep barbells closer to the wallball to allow for quicker transitions.
Whiteboard Brief
General Flow
CT Barbell Flow :15 - :20 each
Deadlift | tell, show, do, check
Establish set up
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Hips back first in the descent
Bar close
Knees out of the way
Driving with the legs. Emphasize leg press.
Shoulders and hips rise together until bar passes knee
Driving with the legs. Emphasize leg press.
Cue “Press the ground away through the heels”
Front Squat | tell, show, do, check
Shoulder-width stance
Hands just outside shoulders
Loose fingertip grip on the bar
Elbows high (upper arm parallel to the ground)
Midline is braced
Focus on high elbows in set up and hold
Focus on high elbows throughout the rep and in the bottom position
Focus on elbows high throughout the rep
Focus on hips initiating the squat
Focus on weight in the heels
Practice Round
Break
Workout adjustments if needed
Look For
Bracing and Core Engagement. Coach athletes to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.
Verify that athletes engage their core muscles during the squat and throw. This helps stabilize the spine and transfer power efficiently from the lower body to the upper body.
For Time:
10-9-8-7-6-5-4-3-2-1:
Devils PressAfter Each Set:
15 DB Goblet Squats
Time Cap: 18 Minutes
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca
How often do we rush to the finish line… only to rush to find the next?
It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.
The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.
3 Sets
Max Reps of Strict Dips
Rest 1 Minute Between Sets
