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October 1, 2014

Strength

Front Squat

8-5-5-5-5-5-5

Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch the barbell if you need to!

WOD

AMRAP in 10 Minutes
10 Overhead Walking Lunge Steps 45/25lbs
30 Double Unders

Workout notes:  The overhead walking lunge requires you to completely open up your shoulder and press up against the plate with a narrow overhead grip. You’ll want to keep your body totally vertical to prevent your arms from collapsing because you can’t hold the plate at an odd angle unless you are hyper mobile.  Double unders pose a challenge as always but this is a great opportunity to give it your best effort for ten minutes!

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