Tuesday 8/31/21 – Front Squats For Volume

Coach Michael | 08/30/2021 | 1

Hello intrepid adventurers! Today we will be going after the Front Squat for volume. We’ll do some as a warm up, then set a weight we can do for 10 reps unbroken. We will take this weight and use it across building rep scheme two times. (2-3-5-10 x 2)

Once we complete this, we’ll adjust the weight on the barbell to no more than (95/65) for the RX weight for more front squats in the WOD.

This WOD is a triplet (three movements) done for four rounds for time and will be: 10 Front Squats (95/65), 10 Toes To Bar, and a 50 foot dumbbell drag (That is across the floor and back; red line to red line) (50/35).

This one can get spicy by ramping up the heart rate and then putting you in a position requiring you to do work while in a prone/plank position. As always, pick a good pace that allows you to move consistently over one that is fast but broken up by continuous, long rests.

STR: Front Squat
2-3-5-10-2-3-5-10
Use the same weight for each set.
Rest as needed between sets.
Stick with the loading you will use for the sets of 10 reps for all sets. 50-60% 1RM”

WOD: 4 RFT
10 Front Squats (95/65)
10 Toes to Bar
50′ DB “Drag” (pick up and move) (50/35)