Frontin’ on Friday
It’s Fri-YAY, so let’s ring the closing bell on this week’s fitness with some Front Squats! For today’s strength work, we’re going to focus on stringing together sets four (4) of front squats at a challenging weight every two minutes. That gives ample time between your sets, so make the work count. Things to be aware of during your reps: Stay in the heels to keep a good foundation for each squat; Keep the elbows and eyes up. If you point them down, that will be where the weight wants to go; fight for the depth and get your hips below your knees if possible.
Once the 10 minutes of strength are done, adjust the weight on your bar to something you can do 10 times unbroken for today’s WOD with the RX being 105 / 75.
Today’s workout is a couplet of Front Squats and Bar Facing Burpees done from 10 down to 1 rep each per round. The intent is to do your front squats unbroken, so be sure to dial in the weight to something you can do 55 times with large sets in the first few rounds.
As for the Bar Facing Burpees, Coach Nelly wants you to stay aware of your bar when dropping down into your burpee. Apparently she once ignored that and it was not an experience she wants anyone to have.
Ok, you’re ready and able so when you here that 3…2…1…GO! I want you to live by the words of the philosophers Salt n Pepa, “Push it. Push it real good.”
STR:
E2MOM x 5
Front Squat x 4 @ 70% of 1RM
WOD:
For Time
10 – 1
Front Squats (105/75)
Bar Facing Burpees