STRENGTH: FRONT SQUAT
Taking all of the good movement patterns you have developed from the back squat (knee tracking, tall chest, no butt-winking), let’s move the bar to the front rack. The front squat is going to force you to BRACE YOUR CORE, maintain a good front rack position and really dial in on that thoracic spine.
Today, we will be building on from what we started last week. Last week we did moderate weight doubles. So, this week le’ts add some weight to our numbers from last week and build up to a heavy triple. It doesn’t necessarily need to be a 3 RM number, but more of a ‘3 RM for today’ number. If you have extra time when you hit your top end, work that same weight for a few more sets.
If you are struggling to keep your core tight, have troubles keeping the descent controlled, notice your thoracic spine is rounding, DON’T ADD WEIGHT! It’s better to do each rep a bit lighter with great form than to throw weight on with bad movement patterns.
WOD: For Time*
100 Thrusters (95/65)
*O.T.M. 5 Burpees
