Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/26/24)
"The Swing of Things"
For Time:
42 Kettlebell Swings
42/34 Calorie Bike Erg
120 Double Unders
30 Kettlebell Swings
30/24 Calorie Bike Erg
80 Double Unders
18 Kettlebell Swings
18/14 Calorie Bike Erg
40 Double Unders
Kettlebell: (53/35)
Time Cap: 18 Minutes
For Time:
42 Chest-To-Bar Pull-ups
42/34 Calorie Ski
120 Double Unders
30 Chest-To-Bar Pull-ups
30/24 Calorie Ski
80 Double Unders
18 Chest-To-Bar Pull-ups
18/14 Calorie Ski
40 Double Unders
Time Cap: 18 Minutes
In part 1, we’re back with our second time through front squat. Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed the front squat during this cycle. If athletes didn’t complete the front squat the first time, they’ll target 90%. In part 2, we have a big cardio conditioning piece today and with a descending rep scheme, it's sure to get spicier as the sets get smaller! How do we strategize to make the most of our work and handle the interference that comes with these movements?
Time to complete work. Add 1s per rep not completed if time capped.
Kettlebell Swings | 1-2 sets
Calorie Bike Erg | 3:30, 2:30 and 1:30 or less
Double Unders | Completed in less than 2:00, 1:30 and 1:00
Arm Position
With today's workout also having a lot of double unders we want to make sure in the KB swing The arms should act as a lever, not as the primary force generators. The kettlebell should be swung forward by the momentum generated from the hip hinge, not lifted with the arms.
KETTLEBELL SWINGS
Reduce Loading
Reduce Reps
Russian Kettlebell Swings
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
CALORIE BIKE ERG
Reduce Reps
3:30 Time Cap
42/34, 30/24, 18/14 Calorie Row
38/30, 27/21, 16/12 Calorie Ski
600/400/200m Run
DOUBLE UNDERS
Reduce Reps
180/120/60 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine
If your class does not have enough bikes for everyone to have their own, start another group once the first group finishes their first bike.
Whiteboard Brief
General Flow
KB Swing Prep | tell, show, do, check
Focus on hinging at the hips while maintaining a flat back.
Focus on hip hinge movement and driving through the heels to stand tall, keeping the kettlebell close to the body.
Focus on violent hip extension, driving the hips forward forcefully to propel the kettlebell upwards.
Focus on generating power from the hips, allowing the kettlebell to swing to chest level while maintaining a tight core and straight arms.
Focus on locked-out elbows and the bottom of the kettlebell facing the ceiling.
Double-Under
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
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
Emphasize that the arms are relaxed, and the grip on the kettlebell is firm but not excessively tight.
Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm.
Ensure athletes maintain a relaxed grip on the jump rope handles. Tension in the hands and arms can lead to fatigue and decrease performance.
Posterior Pump
For Quality:
100 Banded Glute Bridges
100 Box Hamstring Curls
