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January 6, 2016

Strength

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 point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

 

WOD

AMRAP in 10 Minutes

10 Front Rack Walking Lunge Steps 115/75 lb
20 Push-Ups
30 Sit-Ups

Workout notes: Today we have a time priority triplet where we are working on three movements for a set amount of time.  Each of these movements provides a slightly different stimulus so you may find that can settle into a pace and hold that for the entire workout. It’s not required that you perform the lunges unbroken but using weight where that is a possibility should give you an idea of what to use as a target weight for the workout.

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