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January 11, 2018

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Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

AMRAP in 15 Minutes
9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet.  Your score will be your total number of rounds plus any additional reps completed.  Each round starts with a set of push-ups.  The push-up volume will add up over 15 minutes so expect that movement to increase in difficulty as you fatigue.  Do your best to maintain the same movement standard throughout the workout rather than scaling mid workout just to complete more reps.  Kettlebells are incremented by 4kg so increase of what you normall swing can feel pretty significant. If you are considering bumping up your kettlebell weight this time around try performing the workout with russian style swings rather than going overhead.[/vc_column_text][/vc_column][/vc_row]

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