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October 3, 2017

Skill

5-5-5-5-5
Front Squat

Today we’re working up to a strong effort 5 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.

WOD

5 rounds for time

25 Air Squats
20 Walking lunge steps
15 Box Jumps 24/20″

Workout notes: Today’s workout is a task priority bodyweight triplet that prioritizes the lower body. The best strategy for a workout like this is to work at a sustainable pace in each movement so you don’t redline in any one movement.  Use this opportunity to practice perfect body mechanics.  Keeping the torso upright is a priority in both the air squat and lunge step.  Ideally the air squat prioritizes the anterior chain and the lunge leans on the posterior.  Your legs will be quite taxed when you get to the box jumps so be safe and guarantee each rep!

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